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PART A: Strength & Skill

Power Clean (Test Day)

10 Sets (1 set every minute on the minute)
1 Power Clean @5.5/10 RPE
1 Power Clean @6/10 RPE
1 Power Clean @6.5/10 RPE
1 Power Clean @7/10 RPE
1 Power Clean @7.5/10 RPE
1 Power Clean @8/10 RPE
1 Power Clean @8.5/10 RPE
1 Power Clean @9/10 RPE
1 Power Clean @9.5/10 RPE
1 Power Clean @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD

7 Sets (as time allows)
Choose One of the domains: RUN/ ROW or AB
3min EMOM (Every 3min)
Run 300m
Row 350
AB 24/18cal

TARGET SCORE:
Under 1min 30sec for each set
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity

STIMULUS and GOALS
How to Pace: STEADY! We just want you to keep a nice steady pace across all 10 sets here.

How it should Feel: GASSY into CARDIO! It starts off feeling like a nice, sunny day stroll through the park, and then the clouds roll in, and the rain comes pouring down. You have to stay moving and work even when it’s a storm! This will be great conditioning work.

WORKOUT STRATEGY & FLOW
Really focus on using your total body (legs and arms together) while staying upright and controlling your breathing. During the rest, ensure to stand up and get your heart rate under control.

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.