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• Skill and strength:
  Every 2 minutes, for 16 minutes (8 sets):
  3-Position Clean
  (high hang, mid-thigh, and then from the floor)
• WOD:
  In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
  Every time the barbell hits the floor, perform 5 Push-Ups

(Example: Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.

If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.

• A:
  Every minute, on the minute, for 12 minutes (4 sets):
  Interval 1: Bar Muscle Ups x 3-6 unbroken reps
  Interval 2: 30 Double-Unders + 8 Toes to Bar
  Interval 3: 15 Meter Handstand Walk
  (use a partner assist if you can’€™t handstand walk yet)
• B:
  I.
  For time:
  100/75 Calories of Assault Bike
  Rest exactly 5 minutes, and then
  II.
  For time:
  Run 400 Meters
  15 Ground to Overheads (80/55kg)
  Run 400 Meters
  Rest exactly 5 minutes, and then
  III.
  For time:
  Run 800 Meters
  60 Chest-to-Bar Pull-Ups
  Run 800 Meters
• C:
  I.
  Five sets of:
  50 Meter Pinch-Grip Plate Carry
  (walking…not running)
  Rest while training partner performs, or 1:1 work:rest ratio
  Followed by
  II.
  Two sets of:
  Towel Pull-Ups x Max Reps in 60 seconds
  Rest 2 minutes
  Followed by…
  III.
  Two sets of:
  Behind the Back Wrist Curls x 60 seconds (20/15kg BB)
  Rest 2 minutes

SCORE PLATE CARRY

• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  20-Minute Tempo Run
  Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’€™s session at 1:45/400m.

• 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.