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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

Snatch + Hang Snatch + High Hang Snatch @68% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @70% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

PART B: WOD
5 Rounds
3 Rope Climbs/ Sit to Stands (Box)
1 Round of Heavy DT* (80/55)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! Your grip and upper body will be under constant duress during these five grueling rounds. Be strategic about pacing the rope climbs to prevent your grip from getting wrecked. Proper pacing means breaking up the heavy rounds of DT early and often with little rest between sets.

How it should Feel: GRIPPY and HEAVY! Accepting it and realizing it’s a turtle race will take some time. Just be steady and keep chipping away.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump and focus on using your legs before your arms on each ascent. Try to complete one climb every 10-15 seconds.

Deadlift: I would aim for 9-11 reps before taking a quick break, completing the final, and transitioning right into the hang power cleans. Mix and switch up your grip on each set to save your forearms.

Hang Power Clean: Unbroken or break a few reps 1-2 reps short if needed. Complete the final reps and go right into the Shoulder to Overhead.

Push Jerk / Push Press: Unbroken! This is the only area where I’d make sure you go unbroken across. Dropping it before only 6 reps total will make the workout unsustainably long. Rest as needed before ensuring this happens.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.