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PART A: Strength & Skill

Take 8 minutes to establish a heavy set of 2 Split Jerk.

-Rest 1 minutes-
-Then-

15-10
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @8.5/10 RPE, Set 3 @9.5/10 RPE

Score is Split Jerk. Push Jerk weights in notes.

PART B: WOD

25:00 AMRAP
500m Row or Ski/ 480m Run/ 26/20 Cal AB
50 Double Unders
50 x MB Abmat Situps

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Score: 4+ Rounds

STIMULUS and GOALS
How to Pace: STEADY! Due to time restraints in this track we’ve turned this workout into an AMRAP. You should be able to keep relatively high intensity throughout the full 25 minutes.

How it should Feel: CARDIO! Manage your heart rate and breathing throughout to stay moving. Bring your work boots mindset to get ready to hunker down and grind.

WORKOUT STRATEGY & FLOW
Ski OR Row: maintain a threshold pace and work with intensity. Practice smooth transitions exiting the same way every time .

PART C: Finisher

4 sets for Quality:
30 seconds of Hang
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips or Narrow Pushups or KB Dips/Pushups
—Rest 60 seconds between sets —

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.