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PART A: WOD

21-15-9

Deadlift (100/70kg)
Bar Facing Burpee
-Rest 4min-

15-12-9
Hang Power Clean (70/50)
Burpee Box Jump Over/ Box Step Ups
-Rest 4min-

9-6-3
Thrusters (60/45)
Burpee Bar Muscle Up/ Burpee Pullups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Each segment combines a barbell movement with a burpee variation, progressively increasing the complexity and intensity. The built-in 1:1 rest allows for partial recovery, but the workout is designed to feel challenging throughout. Don’t rush between movements, but aim for quick, controlled transitions to minimize downtime. Start steady in the earlier segments to save energy for the thrusters and bar muscle-ups.

How it should Feel: LACTIC ACID PARTY!! Grip, forearms, and legs will burn, and you’ll feel the need to slow down. Resist that urge and keep transitions sharp.

WORKOUT STRATEGY & FLOW
Deadlift: Moderate-light load (under 65% 1RM). Most will need to break the deadlifts into 2-3 quick sets to prepare for future fatigue.

Hang Power Clean: Moderate to moderate/heavy weight where you can cycle efficiently in 1-2 sets. Don’t use over 65% 1RM Power Clean. Break into 2 sets to save your grip, if you think you may get fatigued on it heading into the next workout. Hook grip through each rep and relax the hands in the catch.

Thruster: Weight is moderate to moderate/heavy but we’d love for you to grind to stay unbroken across sets. Don’t use over 70% 1RM Thruster. Rest a little more between movements to hang on longer and focus on explosive hips.

Burpees: No matter the variation, the goal should be to move consistently and efficiently while being mindful of fatigue. If you push these too hard, it will put you at a deficit on the barbell. Be smooth on the first and second workout. Aim to find a rhythm you can keep for all 3 rounds in each workout. On the burpee bar muscle ups it will take longer but mentally you can push knowing the reps are much lower!

PART B: Strength & Skill

Wave 1
1 Power Clean @65% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean

Wave 2
1 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean

Wave 3
1 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @85% 1RM Power Clean

Wave 4
1 Power Clean @80% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean

*Rest as needed between waves.
**These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect 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.