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Strength & Skill

Part A:
5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean
Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean
Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean
Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean

Part B:
5 Min (Every minute on the minute)

Min 1: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 2: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 3: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 4; 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 5: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

WOD:

3 Rounds
10 Overhead Squats (40/30)
10 Calorie AB/ 16/12Cal Row/ 220m Run

-rest 3 minutes-

3 Rounds
2 Rope Climbs
10 Calorie AB/ 16/12Cal Row/ 220m Run

-rest 3 minutes-

3 Rounds
10 Overhead Squats (40/30)
2 Rope Climbs

*Complete all 3 workouts at 75-80% pacing effort (i.e. 20 Minute AMRAP pace)
**We are encouraging you to break the 30 overhead squats into 2-3 sets

TARGET SCORE
Target Time each set: 3-4 minutes
Target Time each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have three different workouts in which you will cycle through three different movements. The goal should be similar pacing and times across workouts, regardless of the order.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Use the clock to pace rounds.

WORKOUT STRATEGY & FLOW
Rope Climb: Don’t veer too far away from the rope between reps. Try to complete one climb every 15-20 seconds or even a touch faster. Big jump every time, and remember to put your arms between your legs as you pull up.

Overhead Squat: The weight is very light (under 40% of 1RM), and all sets should be completed unbroken. We’d love for you to squat snatch the first rep and get right into it. Focus on relaxing your hands and breathing through the motion.

AB/ ROW: It is not a sprint, but try to maintain a moderate push pace (75%+) that doesn’t blow your legs and lungs up. Get it up to speed within 5 seconds and slow 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.