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Part A: Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Position Pause Clean Deadlift + 3 High Hang Muscle Clean @5/10 RPE
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Part B: WOD

For time:
40/32 Calorie Row/ Run/ AB
12 Ring Muscle Ups/ 18 BMU/ 24 Chest 2 Bar
8 Power Cleans (100/70kg)
40/32 Calorie Row/ Run/ AB
12 Ring Muscle Ups/ 18 BMU/ 24 Chest 2 Bar
8 Squat Cleans (100/70kg)

TARGET SCORE
Intended Workout RPE: 9.0 – 90-95% – very high to near max intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Expect a powerful, gritty effort that will test your skill and muscle-up consistency and challenge your ability to move a heavy barbell under cumulative fatigue. Be smart about pacing and sets to avoid failure or redlining.

How it should Feel: GASSY and MUSCULAR ENDURANCE with some HEAVY! This will be a total body beatdown that will push your grip and mental game to the max.

WORKOUT STRATEGY & FLOW
Row: Work at a moderate push pace on both. In the first row, control your heart rate to prevent it from spiking. Focus on breathing, relaxing your grip on the ascent, and slowing down the last few calories before transitioning.

Kipping Ring Muscle Up: Break early to preserve grip and shoulder stamina. If this number unbroken is in your wheelhouse, go for it, but only if you’re confident you won’t fail reps.

Power Clean: Quick singles for consistency and to protect grip. Weight is moderately heavy to heavy (under 85% of 1RM) and will feel much tougher than normal after the muscle ups.

Squat Clean: This will likely feel MUCH HARDER than the power cleans. The Midline, legs, and CNS are more taxed now. Stick with singles and complete a rep every 5-10 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.