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Strength & Skill

PART A:

Take 7 minutes to establish a heavy set of 2 Push Jerk.

-Rest 1 minutes-

10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @8/10 RPE, Set 2 @9/10 RPE

*Score is set of 2 Push Jerk. Score Unbroken Push Jerk in notes.

PART B:

5 Sets (New set every 1 minute 15 seconds)
7 Sumo Deadlift @8/10 RPE

-Directly into-
5 Sets (New set every 1 minute 15 seconds)
3 Sumo Deadlift @9/10 RPE

PART C: WOD

For time:
90/70 Cal AB/ 1.6km Run/ 2km Row
30 Handstand Push Ups (OR 15 Strict Handstand Push Ups)
*Every 2 minutes perform 5 Deadlifts (120/80kg. Start the workout on the bike.)

TARGET SCORE
Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time: sub 14 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: It’s a Chipper but with a twist. Effort should be moderate (70-75%) with strategic pacing and planned sets to stay on track. Be smart early so you don’t put yourself in a hole and get stuck just doing deadlifts.

How it should Feel: GASSY! It’s all gas, and no breaks on this one. Your breathing will be rough, and your legs will get juiced. Stay moving, and don’t let off.

WORKOUT STRATEGY & FLOW
Echo Bike: Moderate and steady (75%). Focus on staying upright and using your total body (legs and arms together). Try to average 15/12+ calories a minute.

Kipping Handstand Push Up/ Strict Handstand Push Up: It’s only 30, but who knows where you will be at physically at this point. Regardless, aim for 10+ reps if possible, and if you need shorter sets, keep the rest time down.

Deadlift: Weight should be heavy but moveable (under 80% of 1RM) where all 5 reps can be completed unbroken each set without requiring a big rest before.

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.