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PART A: Strength & Skill

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @70-75% 1RM Clean & Jerk

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @75-80%

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @85+

*Can be done off the blocks or from rack.

PART B: WOD

AMRAP 15 Minutes at easy to moderate pace
100m Kettlebell Front Rack Carry (2×14/16kg)
300m Run/ 350m Row/ 22/18 Calorie Echo Bike
4x10m Walking Lunges (2×22.5/15kg)

*Every 10m is a rep.

TARGET SCORE
Intended Workout RPE: Under 7.0 – Under 70% – easy/moderate intensity
Target Rounds: 4-5
Minimum Rounds before Scaling: 3

STIMULUS and GOALS
How to Pace: STEADY! We are aiming for a moderate sustainable effort throughout. Work at 60-70% of your max intensity. This workout is meant to build endurance and teach us to recover after the maximal output on Fridays, to get in a rhythm like we will be for the Open workouts. You should feel like you could hold a casual conversation while moving. Each round should be completed in roughly the same time, showing even pacing. Focus on smooth transitions between movements while staying in control of your breathing and heart rate.

How it should Feel: CARDIO! Feels like controlled effort with no excessive strain. You should finish the the amrap feeling like you could do another round or two at the same pace if you had to.

WORKOUT STRATEGY & FLOW
Double Kettlebell Front Rack Carry: Move with control. Focus on bracing your core to prevent unnecessary fatigue in the shoulders and midline. Should be able to complete unbroken.

Echo Bike and Run/Bike Erg: Aim for a pace that allows you to keep your breathing steady without burning out (moderate).Try and keep this station around 75-90 seconds.

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.