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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Pause Snatch @ 60%
3 Hang Pause Snatch @ 60%
3 Hang Pause Snatch @ 65%
3 Hang Pause Snatch @ 65%
3 Hang Pause Snatch @ 70%

*From above the knee
**Pause in the receive for 2 seconds.

WOD: 3 Rounds
15m Handstand Walks
12 Hang Kettlebell Clean and Jerks (2×24/16)
100ft Sled Push (30m Walking Lunges) 24/16kg
Round 1: (148/127)
Round 2: (127/107)
Round 3: (107/86)

*Weight is total of sled + weights on sled

Target Time: 10-13 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! You watched this one live and saw what this combination did to the top-tier athletes. Be smart on the legless, calculated clean, and to save your grip and grind through the sled push.
How it should Feel: LACTIC ACID PARTY! Something might explode by the end. Make it hurt on the final sled push.

WORKOUT STRATEGY & FLOW
Legless Rope Climb: Be cautious here to not blow up early. Scissor kick up and shake the arms as needed after the first rep.
Kettlebell Clean and Jerks: 2 Sets should be your goal here while utilizing a strong hip drive through each rep. Use momentum and never pause and stop the motion.
Sled Push: Weight is heavy and gets lighter so you can keep that intensity up (yes we changed it up!)! Aim to complete at least 25ft sections without stopping. The final push is all heart, so see if you can keep moving.

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.