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PART A: WOD

For Time
20m Overhead Walking Lunge (1 x 20/15kg Plate)
2 Rope Climbs

 

-at minute 2:00-
20m Overhead Walking Lunge (1 x 20/15kg Plate)
2 Rope Climbs

 

-at minute 4:00-
20m Front rack Walking Lunge (2×22.5/15kg DB)
2 Rope Climbs

 

-at minute 6:00-
20m Front rack Walking Lunge (2×22.5/15kg DB)
2 Rope Climbs

 

-at minute 8:00-
20m Farmers carry Walking Lunge (28/20kg)
2 Rope Climbs

 

-at minute 10:00-
20m Farmers carry Walking Lunge (28/20kg)
2 Rope Climbs

*Rx Sub Option: 6 Strict Pull Ups = 2 Rope Climbs.

 

TARGET SCORE
Intended Workout RPE: 85 – 85% – high intensity
Target Time each set: sub 1 minute 15 seconds
Time Cap each set: 1 minute 30 seconds

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Work fast to complete the work before the next 2:00 mark. Start with a moderately challenging pace and increases to a gritty, high-intensity effort by the later rounds as the weights get heavier. Stay consistent and aim to finish each 2 minute segment with 15-30 seconds to rest and prepare for the next round.

How it should Feel: MUSCULAR ENDURANCE and GRIND! Grip and grit today as your upper body gets pulled around while the lower half tries to fight the lactic acid build.

 

WORKOUT STRATEGY & FLOW
Overhead Walking Lunge: The weight here should be light and allow for 20m unbroken sets. Stay active with your shoulders and keep moving to cut down on time under tension.

Front Rack Walking Lunge: Weight here gets heavier, but still should allow for unbroken sets. Find that comfortable hold, breathe through the motion and stay moving.

Farmers Carry Walking Lunge: This is the heaviest weight, but the easiest hold. If you can go unbroken without frying the legs then go for it. If not, break at the 10m mark for a quick rest.

Rope Climb: Big jump every time and use the legs before the arms. Aim to complete 1 rep every 10-20 seconds.

 

PART B: Strength & Skill

Prep:
Burgener Warm Up
Hang Power Snatch

 

*Do a set every 2 minutes.

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

 

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

 

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

 

 

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.