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PART A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)

3 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean

PART B: WOD

15 Wall Balls (20/14) (10/9)
15 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
45 Wall Balls (20/14) (10/9)
45 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

Target Time each set:
sub 2 minutes
Sub 4 minutes
Sub 6 minutes

Time Cap each set:
3 seconds
6 minutes
9 minutes

STIMULUS and GOALS
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity

How to Pace: STEADY into GRIND! Wall Ball/Burpee day and these 3 couplet chippers only get harder. Push the pace, but be strategic on effort and sets early to ensure you save enough energy for those last two gut-punching sets.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Control your breathing during each set while getting your heart rate down on the break. It’s going to hurt!

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken would be awesome, but not at the expense of collapsing on the burpees. Plan on breaking the last 3 sets up accordingly.

Burpee Box Jump Over: The cadence should slow down as the reps increase. From the 2nd set on it should be the same (smooth and steady) with the intent to stay non-stop. If you feel like it has slowed way down, don’t panic. Mentally break the work into manageable chunks with how you count (i.e. counting to 5 over and over) and keep steady that way.

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.