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PART A : WOD

4 Sets
25/20 Cal AB/ 300m Run/ 350m Row
30m Front Rack Walking Lunge (2×22.5/15kg) (No Pause/step through)
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! All leg drive today. We want to see a steady, moderate effort across sets while trying to actively recover during the rest for a repeatable pace. Each set will take a solid amount of time, which should be enough to sustain it (hopefully).

How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY!! You will be challenged to move while posterior and anterior limbs are beaten down. Breathe and move steadily, not fast, to survive to avoid blowing up.

WORKOUT STRATEGY & FLOW
Echo Bike: Aggressive pace (85%+) with the goal to finish under 1:45. Emphasis using your upper body with the lower and slowing down the last 2-3 calories to allow your legs a chance to wind down.

Double Dumbbell Front Rack Walking Lunge / done like Walk Through Lunge: Weight needs to be light and allow for a non-stop effort every time. We are forcing you to perform the “Step Through,” so keep a constant pump and really feel the burn.

PART B: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Sets
3 Power Clean @65-70% 1RM Power Clean

2 Sets
2 Power Clean @75-80% 1RM Power Clean

3 Sets
1 Power Clean @80+% 1RM Power Clean

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.