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Strength & Skill:

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
*Rest as needed between sets

WOD: 3-6-9-12-15-18-21
Sandbag Squats (70/35kg) (OR Dumbbell Front Squats 2×22.5/15kg)
Box Jump Overs (30/24)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – high intensity
Target Time: 8-10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Ascending rep schemes are always tricky and harder to gauge. Use the first 3 rounds as a primer for your heart rate. Start and stay steady until that final big set, then squat/jump as your life depends on it. Try and keep the rest between the stations, not during.

How it should Feel: LACTIC ACID PARTY! It’s all a leg grind! It’s going to be a deep burn!

WORKOUT STRATEGY & FLOW
Sandbag Squat – on Shoulder OR Dumbbell Front Squats: Weight is lighter than normal and should allow you to complete sets unbroken. Worse case when you get to the sets of 15+ you break into 2 quick sets. Breathe through the motion and find a comfortable hold that keeps you upright.

Box Jump Over: Just be smooth and steady here. No need to go crazy and blow your legs anymore than they already are. Height should be challenging, but doable, just ensure you jump with everything you got or it won’t end well.

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.