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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 8.5/10 RPE
1 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 9.5/10 RPE
1 Clean Deadlift @ 10/10 RPE

*No hook or mixed grip.

WOD: 21-15-9 (Female Cals: 18-12-6)
Calorie Assault Bike/ Row/ Run
Hang Power Cleans (60/45)

-Rest 5 Min-

21-15-9 (Female Cals: 18-12-6)
Calorie Assault Bike / Row/ Run
15-9-3
Hang Power Cleans (90/60)

*Sub Echo Bike 18-12-6 (Females: 15-10-5) for Rx’d if needed
** REPEAT FROM November 8, 2022 AND September 8, 2020. Today might be slightly different but can still compare to past scores.
*** Females: your calories are different but your hang power clean reps are the same as men.

TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Push your bike pace and sets of bigger to unbroken hang cleans throughout!

How it should Feel: GASSY & GRIPPY! The bike and barbell pull will blow up your heart rate along with your grip!

WORKOUT STRATEGY & FLOW
Hang Power Clean: Be sure to really emphasize a powerful hip extension. The first 2 rounds should be 1-2 sets, and no more than 3 sets. Round 9 is ideally unbroken for weight 1. You should be able to do 15+ unbroken when fresh. The second weight is ideally 2-3 sets for the first 2 rounds, and the 3 better be unbroken!

Assault (OR Echo) Bike: The assault bike is all about pacing. Starting out strong (2-3 second starting burst) and then letting the bike settle into a comfortable pace is a good strategy to try today. Stimulus on this should be fast and steady but within reason. Don’t get too far out ahead of your own abilities just to end up burning out. The 1st round is all about pacing at about 80%. Goal should be seeing 15-20 second run off for calories getting faster each round as calorie decrease.

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.