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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
4 Power Snatch @75-78% 1 RM Power Snatch

2 Sets
3 Power Snatch @80-83% 1 RM Power Snatch

2 Sets
2 Power Snatch @85-88% 1 RM Power Snatch

NOTES:
*All reps done as singles.
**Rest no longer than 3-5 seconds in between reps.

PART B: WOD
For time:
45 Push-Ups
30/24 Calorie Row/ Run/ AB
30 Handstand Push Ups
30/24 Calorie Row/ Run/ AB
15 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the bi’s and tri’s in this grind of a chipper. Aim for a steady, consistent effort with strategic sets to avoid muscle failure. This workout is designed to put your arms in a blender through vigorous push/pull combinations.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Break early and often to sustain a consistent work flow. Pushing the limits early on will not do you any favors in the end.

WORKOUT STRATEGY & FLOW
Push-ups: Don’t go for broke on these and put your arms in a deficit. Break into sets of 5-10 reps with quick breaks between sets.

Handstand Push Up: Break more than you think here to play the long game and save your shoulders.

Strict Handstand Push Up: Follow the same strategy as everything else. Play it safe early on, and don’t push yourself to failure.

Row: We just want a good consistent effort here over both sets.

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.