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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)

3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 1RM Clean

PART B: WOD

3 Sets
30 Wall Balls (10/9)
-2 minute recovery air bike between sets-
-straight into-

3 Sets
30 Burpee Box Jump Overs (24/20)
-2 minute recovery ski between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Getting volume and building capacity is what we are working on today. Stimulus is moderately high intensity. Choose a wall ball weight and height of the box that allows for an unbroken/non-stop effort across sets. Consistency is what we want across all stations from the start to the finish. Once the set is complete, go straight into a 2:00 active recovery (~30% effort), where the focus needs to be on breathing and getting the heart rate back down.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Push yourself! Don’t be the one who breaks, stops, or simply checks out.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! If you can’t, scale the reps til you can… I won’t waste any more time typing here!

Air Bike: Just as it says, RECOVER! Pedal slowly and get your heart rate under control. Be ready to get off the bike and work.

Burpee Box Jump Over: Just stay moving! I don’t care how fast it is if you push without stopping.

Ski: Same as the bike. Breathe through motion and drop that damper, setting way down.

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.