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Strength & Skill

Part A:

*Do a set every 2 minutes.

2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean

*2 Positions are just above parallel and parallel.

Part B:

For Time:
40-30-20-10-5
– MB Situps or GHD
-Handstand Hold in seconds (accumulate the seconds, does not have to be unbroken)

*Choose from the following based on the standard of being able to hold 40 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold (back to wall)
Box Handstand, Wall Facing Handstand, Freestanding (if you can do at least 30 seconds unbroken)
Freestanding Handstand

WOD: 4 sets: @ RPE 7/10
15 Wall Balls (10/7)
30 Double Unders
15/12 Calorie Row/ AB/ Ski/ 100m run
30 Double Unders
-2 minutes rest between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! There’s no sense in trying to burn the house down. We want to approach each set with an effort that allows for consistency in pace and reps across the team. Where time can be improved is the amount of time spent on transitions. Speed things up as the workout goes on for decreased set times.

How it should Feel: GASSY into CARDIO! There is no real reason to stop during the sets. We have designed this so you can keep unbroken sets throughout while maintaining moderate intensity. You shouldn’t have to kick it into high gear at any point.

WORKOUT STRATEGY & FLOW
Wall Balls: UNBROKEN, plan and simple here. Take a deep breath before starting, and focus on being smooth.

Double Unders: Unbroken as well, so ensure your rope is laid out correctly every time, and control your breathing to minimize trip-ups.

Row: Get the fan moving quickly while getting up to a moderate pace (70%+). The goal should be sub 55 seconds while slowing down the final 2-3 calories.

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.