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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 85% 1 RM Power Clean and Jerk

WOD:

3 Rounds
10m Handstand Walk
250m Row/Ski erg/ 220m Run/ 14/11 cal AB
2 Wall Walks
250m Row/Ski erg/ 220m Run/ 14/11 cal AB
-rest 3 minutes-

3 Rounds
3 Ring Muscle Ups/ 6x C-2-Bar
12 Dumbbell Front Squats (2×24/16)
3 Bar Muscle Ups/ 6x C-2-Bar
12 Dumbbell Step Back Lunges (2×24/16)

TARGET SCORE
Target Time workout 1: sub 9 minutes
Target Time workout 2: sub 6 minutes
Time Cap workout 1: 11 minutes
Time Cap workout 2: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! A 2-part, highly skilled gymnastics paired with a leg pump. Sounds like an all-out attack on the body. Be smart, but don’t be afraid to take a chance. Use the first round to test out a pace, and in round two, just hang on while round 3 is a grind to the finish.

How it should Feel: GASSY! There is nowhere for the body to hide, so put on your big boy pants and get ready for the ride of your life.

WORKOUT STRATEGY & FLOW
Handstand Walk: Unbroken, just accept it!

Bike Erg: Moderate push-pace effort (75%+) to finish under 60 seconds. Relax your upper body as much as possible.

Wall Walk: Touch and go! Don’t even think about resting.

Ring Muscle Up: If you jump up there and don’t do 3 unbroken, just leave!

Bar Muscle Ups: Aim to keep these unbroken throughout. If you can’t keep them unbroken then reduce the number of reps.

Dumbbell Front Squat: Squat clean right into it, relax your hands and stay steady while breathing through the motion. Don’t blow up here!

Front Rack Dumbbell Stepback Lunges: Smooth and steady unbroken lengths where the focus needs to be breathing and relaxing your grip.

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.