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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 70%

*Pause in receive for 2 seconds on both pause movements.

WOD: For time
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))
20 Chest to Bar Pull Ups
40 Toes to Bar
80 Wall Balls
40 Toes to Bar
20 Chest to Bar Pull Ups
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))

Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! You have to accept that you are in it for the long haul. This workout is designed to blow up your grip. Make smart and calculated efforts through the gymnastics to avoid over-resting. Planned, smaller reps with quick rest seemed to work better than going big for athletes in the games.
How it should Feel: PAIN! Get the ice bath ready for your arms. We have all the pulling with a little tease of wall balls sandwiched in the middle.

WORKOUT STRATEGY & FLOW
Sandbag Cleans: Heavier bag here, so just be steady and don’t over-rush only to put yourself in a cardio deficit right off the back. Try and complete one rep every 10 seconds.
Chest to Bar: Fast 5’s should be the bare minimum. Use a strategy that keeps you efficient and without causing over reaching.
Toes to Bar: After the chest to bar, these will be a lot harder. Approach with the same strategy and avoid blowing up. The second time through will be the most challenging, so be ready for smaller, quicker sets.
Wall Balls: You will want to break these up into fast 10-15 reps. No tricks here, just old fashion, regular wall balls. Breathe through the motion and roll the arms out.

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.