4x5 Deadlift

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/70kg
55 wall-ball shots, 9/6kg
55-calorie row
55 handstand push-ups

WARM-UP
10 straight leg raises each leg
5 Lateral lunges each side
3 deadlifts, progressing to heavier weight each round
5 push up to downward dog

Tips and Strategy for 17.4
Keep your form on the deadlifts
There has been a ton of back stress in the open this year. Keep your positions solid during these deadlifts!

Break up the deadlifts into small, quick sets
55 reps on this deadlift can smoke you fast. Keep the sets short and fast to save yourself from hitting a wall early. That weight can get heavy quickly if you do too large of sets at the beginning.

Same for the wall balls
The wall balls can feel pretty good at first and you will want to do huge sets, but this can lead to excessively long breaks that end up being more time consuming than doing sets of 8-12 (vs 15-20). Do manageable sets that allow you to take quicker breaks.

Recovery Strategies After 17.4
Meditate
Take some time away from everything and do some meditation of whatever form you like. This could be yoga, guided meditation, whatever. We need to down-regulate the nervous system in order to recover as best as possible for next week's event. 5 weeks is a marathon, not a sprint. Recovery is critical.

Hydration
Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.

Light running / walking / swimming
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body.

Be nice to your hammies!
This is a hamstring smoker. Be nice to your hamstrings the day after with some gentle stretching and movement.

After 15 min of lower body mobility find YOUR perfect technique:

*Air Squat

*Back Squat @ 30%

*Front Squat @ 30%

*OHS @ 30%

10 RFT:
3 Snatch
3 Bar over burpee
@61/43 kg

Timecap 8min

Find technical max in 15min!

2 x Hang Squat Snatch

Weighted chin up
e3mom
2 x 3
2 x 2

Every 1:30 x 5

12 - 9 - 6

Deadlift
Hang Power Clean
Push Jerk

AHAP + Unbroken Sets

RX
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

---

Scaled

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

• More details

As many rounds as possible in 23 minutes:

9 Chest to bar pull-ups
15 Power Clean @ 60/40kg
21 Air Squat
400-m run with a 20/15kg plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

5 rounds

7 / 6 reps if prev. week clean

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 105/90 reps