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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.

WOD: 

50/40 Calorie Row/ Run 480/AB 38/30
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row/ Run 400/ AB 30/24
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row/ Run 300/ AB 21/18
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row/ Run 200/ AB 14/11
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
4 Wall Walks

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 23 minutes (Total time including rest)
Time Cap: 24 minutes (including rest)

STIMULUS and GOALS
How to Pace: STEADY! These are moderately aggressive chippers, where the movements stay the same, but the rest and reps decrease. Coming out with a smooth and consistent pace with calculated breaks early on will allow you to ramp up the intensity as the sets go on.

How it should Feel: GASSY into CARDIO! Each one starts with a good primer for your heart rate and keeps it elevated through a nasty grind of movements.

WORKOUT STRATEGY & FLOW
Row: Pacing should stay the same through each set. Think moderate-steady effort (75-80%) with heavy emphasis on controlling your breathing. No needs to knock yourself out early here. Play it smart and just keep moving.

Lunges / Sled Push: Distance stays the same and weight so you will know what you are in for after the first set. Just stay moving and find a hold that doesn’t over exhaust your shoulders. Try to minimize the amount of rest stops taken. Weight is moderate and should allow for a near non-stop effort.

Wall Walk: Touch and go what you can. Once you feel the burn sink in, adjust to quick shoulder rollouts at the bottom of each rep.

PART C
Death by a Rope PullUP (alt grip)(no Jump)
x1
x2
x3
etc…
Continue this pattern until failure
* share a rope with someone.
** else do Jumping rope Pullup/ Sit to stand

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.