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PART A: Strength & Skill

Strict Press + Push Press

Strict Press
Take 8 minutes to establish a heavy triple Strict Press for the day.

Push Press
50 unbroken Barbell Push Press with empty barbell.

*Score is the heavy triple Strict Press. Time of push press in notes.

PART B: WOD

3 Sets
1 Movement Every 90 Seconds
1. 220m Run/ Row 250/ AB 15/11 Cal
2. 7 Bar Muscle Ups/ C2Bar
3. 10 Clean and Jerks 60/45kg
4. 15m Handstand Walk

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time every 90 seconds: sub 30 seconds (sub 50 seconds on the bike)
Time Cap every 90 seconds: 45 seconds (60 seconds on the bike)

STIMULUS and GOALS
How to Pace: STEADY! This is a Volume and capacity day, with the goal of staying consistent on time each set. Intensity should be moderately high across stations, with the intent to complete smooth and efficient. Grip and shoulder endurance will be fully displayed through this on the minute burner.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Be smooth and efficient while utilizing the small rest to recover your arms.

WORKOUT STRATEGY & FLOW
Bike Erg: This station should be moderate and used as the recovery area. Focus on relaxing your shoulders and hands to keep the intensity down and your heart rate under control.

Bar Muscle Ups: Unbroken is the goal and should be the standard. Focus on relaxing your grip and the top, and be overly aggressive with your hips.

Clean and Jerk: We would like to see it unbroken but to save your grip and shoulders, it might be wise to break it into two sets or quick singles. Big hips and relax the grip at the top of each rep.

Handstand Walk: Unbroken! Deep breath before you start, and keep your hands moving.

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.