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Part A: Strength & Skill

5 Sets (New set every minute)
1-2 reps Clean & Jerk @72-75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @77-80% 1RM Clean & Jerk

Part B: WOD

36 Toes to Bar
24 Power Snatches (40/25kg) (under 50% of 1RM)
12 Bar Muscle Ups
*36 Double Unders every time you break any movement.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 5 minutes
Time Cap: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE and maybe SPRINT! This is a grip endurance + skill stamina test with a nasty twist. It turns this into a grip management chess match and rewards solid pacing, strategic sets, and consistency under fatigue. Find a pace and sets that are sustainable where you don’t blow up your grip early.

How it should Feel: GRIPPY & GASSY! Not crazy volume, but the penalty makes it feel longer. Hang on!

WORKOUT STRATEGY & FLOW
Toes to Bar: If it’s in your wheelhouse, then unbroken, and if not then 3 sets Max should be the goal.

Power Snatch: Weight is light (under 50% 1RM) where unbroken would be possible when fresh. If the bar is moving smoothly, then keep it rolling and try not to break more than once. Hook grip and make sure you relax the hands at the top of each rep.

Bar Muscle Ups: 1-2 sets is the goal here. 3 at most like the toes to bar. Be overly aggressive with your hips and explode on every rep.

Double Under: Unbroken! Keep the transitions aggressive and lay the rope down every time.

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.