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Strength & Skill:

Part A:

5 Minute (every minute on the minute)
3 Low Hang Power Clean from below knee – 65-70% 1RM Clean
-directly into-
5 Minute (every minute on the minute)
2 Low Hang Power Clean from below knee – 70-75% 1 RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

Part B:
* 2 Min of w/:30 Hip Flexor Band Stretch
2min each side at end of sets

*Do a set every 2 minutes.

8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%

**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

* 2 Min of w/:30 Hip Flexor Band Stretch
2min each side at end of sets

WOD: For Time
15-12-9-6-3
Devil Press (2×22.5/15)
30-24-18-12-6
GHD Sit Ups/ Anchored Situps

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! moderate-fast intensity across the entire workout. Refrain from trying to “Speed up” devil’s press as this will often result in a heavy breakdown in form efficiency and add stress to the lower back.

How it should Feel: GASSY! Aggressive pacing and smooth transitions. Be steady on the dumbbells while aiming to push the pace through the sit-ups.

WORKOUT STRATEGY & FLOW
Devil Press: The weight selected should allow you to complete every set as close to non-stop as possible. Be explosive with your legs and hips while aiming to breathe at the bottom of each rep.

GHD Sit Up: Non-stop here. Just be smooth while focusing on an aggressive hip drive. A slight pause at the top of each rep to breathe each time will help keep your heart rate down.

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.