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Strength & Skill:

*Do a set every 2-3 minutes.

10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE

Directly after each set of Sumo Deadlift
Perform
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.

WOD: AMRAP 12 Minutes
24 Power Clean and Jerks (50/35) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)

TARGET SCORE
Target Rounds: 3+
Minimum Rounds before Scaling 2

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! Big sets where there’s a minimum work requirement to keep you honest. Push through the cleans at a near non-pace and fight to stay moving on the GHD. This is meant to be as much of a mental test for you as physical. Stay strong, and know it’s just 12 minutes.

How it should feel: MUSCULAR ENDURANCE! Wind pipes are going to be tested, as these two movements will have you going up and down like a roller coaster.

WORKOUT STRATEGY & FLOW
Power Cleans and Jerks: These are light weight (40%) exercises where you have to hit at least 6+ touch reps every time. We would like to see these reps completed in 2-3 sets, so challenge yourself here while being smooth and steady with the barbell.

GHD Sit Ups: You need to hit 12+ reps before stopping, so I recommend pausing at the top for a quick second every rep and trying to hold that pace through all 48 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.