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Strength & Skill:

Strength A:

*Do a set every 2 minutes.

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.

Strength B:

3 Sets
5 Tempo Bulgarian Split Squat (5 seconds down, 5 seconds up)
20 Side Forearm Plank Lifts (10 each side)
:30 Handstand Hold (wall facing if regular is too easy)

**Double Kettlebell Front Rack TEMPO Bulgarian Split Squats

WOD:

40-30-20
Dumbbell Snatches (25/17.5kg)
20-15-10
Toes-to-bars

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Moderately heavy dumbbell paired with another grip intensive movement. These workouts are designed to test your grit and strategy to sustain a steady workflow without blowing up your grip. Find a partner of similar skill level and tackle this quarterfinal workout like it matters. Make sure someone takes charge and does the counting while controlling the pace.

How it should Feel: GRIPPY and GASSY! Communicate with one another and don’t be afraid to call an audible if the arms are starting to fail.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Sets of 10 or more is a great goal. It’s better to break early, then to get into that middle round and have no pull left. Be overly aggressive with your hip drive and breathe at the top of each rep.

Toes to Bar: Similar to the dumbbell snatch, it might be wise to do smaller sets with a short rest then to go big and get stuck staring at the bar. Manage the grip fatigue through the middle then blow it out at the end!

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.