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Strength & Skill

*Do a set every 2 minutes.

3 Clean Deadlift @RPE 7
2 Clean Deadlift @RPE 7.5
1 Clean Deadlift @RPE 8
1 Clean Deadlift @RPE 8.5

*No hook or mixed grip.

WOD: For time
30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired

Scale to Chest 2 Bar/ Jumping C2B

TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY! Approach this with smart, calculated sets, allowing consistency and a near non-stop effort across. There is no sense in pushing to your breaking point only to be stuck over resting.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! No matter how you slice it, it’s still going to hurt. Control your breathing, and you get to partition as you need, so don’t get caught standing around and watching!

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: We would like these to be knocked out in sets of 5 or more at a time. Be explosive with your hips and break before they make you break.

Wall Balls: Depending on how you approach the bar muscle-ups, these should be completed in the 10-15+ rep range. Roll out your shoulders every throw and try to keep a steady breathing pattern.

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.