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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 7/10 RPE
1 Clean Deadlift @ 8/10 RPE

WOD: 4 sets
2 Rounds
15m Dumbbell Walking Lunge (15/10)
7m Handstand Walk

-rest 1:1 between sets-

Set 1: Single Arm Overhead Lunge (right)
Set 2: Single Arm Overhead Lunge – (left)
Set 3: Farmers Carry Lunge (right)
Set 4: Farmers Carry Lunge (left)

TARGET SCORE
Target time each set: sub 2 minutes
Time cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Here’s a fun 2-rounder, multiple set that changes the style of lunge every new set. Stay consistent but also aggressive with pacing, and see if you can keep a consistent time regardless of the hold style.
How it should Feel: GASSY!
Everything is doable for a non-stop approach, so stay chugging along and fight to the end of each set.

WORKOUT STRATEGY & FLOW
Lunge: Regardless of the hold style, the weight is light, and all lengths should be completed unbroken. Keep standard and stay smooth and steady on every step.
Single Dumbbell Overhead Walking Lunges / Single Dumbbell Farmers Carry Walking Lunge
If you don’t have space to complete 50ft, you will do 16 lunges in place for every 50ft.
Handstand Walk: Short distance here, so try and get right to work after the walk. We would love to see this portion completed unbroken each set.

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.