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PART A: Strength & Skill

3 Sets (New set every 2 minutes)
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean

3 Sets (New set every 2 minutes)
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean

PART B: WOD: 5 Sets
AMRAP 3 minutes
30/24 Cal AB/ 40/36 cal Row/400m Run
Max Burpees/ DU/ Wall Balls (choose one)
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s cardio day, and that means we will be in it for the long haul. Sets are short with a 3:00 amrap that starts with a buy-in where intensity should be up with a push pace effort. The goal should be to finish the first station in 1:45 or less without emptying the tank. Find that pacing early that allows for a sustainable attempt through each machine.

How it should Feel: GASSY! There’s no way to put it, but other than that, it will take your breath away.

WORKOUT STRATEGY & FLOW
Erg: Focus on utilizing the total body and breathing through the motion. Pacing should be the same whether you start or finish on the ski. 85% effort while ensuring that the final 2-3 calories are slowed before transitioning when it’s the start.

PART C:
Death by Wall Facing Strict Handstand Push Ups
Or Strict HS or Kipping HSPU

Minute 1: 1 Wall Facing Strict Handstand Push Up
Minute 2: 2 Wall Facing Strict Handstand Push Ups
Minute 3: 3 Wall Facing Strict Handstand Push Ups
etc…
Continue this pattern until failure

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.