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Strength & Skill

7 Sets
New set every 1:30 – 2 min
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Power Snatch

WOD: 2 Rounds
25 Strict Supinated Pull Ups/ Ring Rows
50 Ring Dips or Ring Push Ups (OR Dumbbell Push Ups)/ or Box Dips
75 V-Ups

*Ring or Bar Dips are Rx’d. We encourage you to choose whichever you need to work on more!

TARGET SCORE
Target Time: sub 16 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY!
We have a solid upper body pump with a little core action mixed in. Break the pull/push into smart, calculated sets to avoid muscle failure and grind through the V-Ups. Try to have similar pacing on both rounds.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! The combo will swell up the arms like balloons. Stay steady and stay consistent.

WORKOUT STRATEGY & FLOW
Supinated Pull Ups – chin ups: I like 4-6 sets here while doing your best you don’t resort to singles. Lockout at the bottom and finish your pull. Remember, no kipping!

Option 1: Ring Push Ups: We want the rings as close to the ground as possible to match your feet and aim to keep a parallel body with the ground. These are tough and a great way to work extra stability in your push ups!

Sub for Ring Push Up: Dumbbell Push Ups

V-Ups: Manageable sets here with quick breaks. Try and complete these in 3-5 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.