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Strength & Skill:

*Do a set every 2 minutes.

5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean

Partner WOD: Teams of 2
480m Run (Together)/ 500m row/ ski
80 Power Cleans (60/45)*
480m Run (Together)/ 500m row/ ski
40 Power Clean and Jerks (60/45)*
480m Run (Together)/ 500m row/ ski
80 Shoulder to overhead (60/45)*
480m Run (Together)/ 500m row/ ski

*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth

Individual Version:
480m Run / 500m row/ ski
40 Power Cleans (60/45kg)
480m Run / 500m row/ ski
20 Power Clean and Jerks (60/45)
480m Run / 500m row/ ski
40 Shoulder to overhead *(60/45)
480m Run / 500m row/ ski

TARGET SCORE
Target Time: 20-22 minutes
Time Cap: 24 minutes

STIMULUS and GOALS
How to Pace: GRIND!
Find a partner that’s of similar skill and fitness that can hold a steady moderate pace across all stations. The run is always together while the barbell movements are divided up however you choose. Stay steady through the run while keeping the heart rate under control, and then attack the barbell with fast, efficient sets.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Make sure the slower runner controls the pace on the 800s to avoid blowing up and falling off pace.

WORKOUT STRATEGY & FLOW
Run: It’s half a mile every time so no need to come out hot and kill your lungs. Settle into a smooth, moderate pace that allows you to breathe and relax your arms. Slow down the final 25-50m before getting to the bar.

Power Cleans: We like 5-8 touch and reps back and forth before switching. Weight is moderate and should be for consistent sets across.

Power Clean and Jerks: Same weight as the cleans but now adding in the overhead. 3-5 touch and go reps should be the gold standard goal. Make sure to relax your grip and breathe through the motion. If you have to switch to singles then just try to keep them snappy and quicker transition.

Shoulder to Overhead: 5-8+ reps back and forth here is the aim while rebounding into the next rep. Push jerk will be the most efficient on the body for the long run.

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.