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Strength & Skill

*Do a set every 2 minutes.

3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk

WOD: AMRAP 14 Minutes
14/11 Calorie Row/ 220m Run
14 Deadlifts (80/60)
28 Crossovers

TARGET SCORE
Target Rounds: 10+
Minimum Rounds before Scaling: 6

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Let’s try to start and end with the same pace here. Keep each station smooth and consistent while using the time between stations as rest. Your grip is going to be under constant tension, so be smart and take calculated breaks to avoid burning out.

How it should Feel: GASSY into CARDIO! Short reps with a lot of up and down will keep the heart rate elevated. It’s up to you to control it and keep your composure.

WORKOUT STRATEGY & FLOW
Row / Run: Steady, moderate effort (70-75%) across. This almost turns into the active recovery.

Deadlift: Weight is light (-40%) where all reps could be completed unbroken. But it might be smart to break into two quick sets to save the grip. Breathe and make sure you stand up all the way.

Single Under Crossover: Depending on your skill, this could be the area where you get hung up. The goal should be 1-3 sets, so adjust if needed to avoid breaking every couple of reps.

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.