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Strength & Skill

PART A:

*Do a set every 1 minute and 30 seconds.

5 Sets
10 Dumbbell Incline Bench Press
*Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE.

PART B: 
*Do a set every 2 minutes.

4 Sets
4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.
**Score is the Weighted Pull Up.

PART C: WOD

3 Rounds @75% effort
21 Hang Dumbbell Clean and Jerks (1×50/35)
15 Calorie Ski
9 Bar Muscle Ups
-rest 1 minute-

3 Rounds @80% effort
21 Toes to bar
15 Dumbbell Deadlifts (2×50/35)
9 Calorie Ski

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: 7-8 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! Here’s a nasty two-piece triplet where the movements jump around on their sets each workout. Pacing on each workout should be moderate, with strategic sets to avoid blowing up your grip. Rest is short between workouts, and it will be tough to get a solid recovery before going into the next.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Your shoulders will be under constant duress, so make it a point of emphasis to break early and often.

WORKOUT STRATEGY & FLOW
Dumbbell Hang Clean and Jerk: The weight should be moderate and moveable for unbroken sets across each workout. Be overly aggressive with your hips, and remember to relax the non-working hand to help keep your grip loose.

Ski: Use moderate and steady pacing (75%) on all three workouts. There is no need to go crazy here, so focus on big hips and breathing through the motion.

Bar Muscle Ups / Toes to Bar: Unbroken might be tempting, but we strongly encourage you to break into two quick sets to avoid wrecking your grip and shoulders or over-resting between stations.

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.