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Part A: WOD

2 Sets:

AMRAP 2 Minutes
100 Double Unders/ SU/ AB 20/16Cal/ Row 250/ Shuttle run 25m x 8(60sec work)
Max Wall Walk in the time remaining

-rest 2 minutes-

AMRAP 2 Minutes
100 Double Unders/ SU/ AB 20/16Cal/ Row 250/ Shuttle run 25m x 8(60sec work)
Max Toes to Bar in the time remaining

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 5+ for wall walks and 20+ for toes to bar
Time Cap each set: 3 for wall walks and 15 for toes to bar

STIMULUS and GOALS
How to Pace: SPRINT! We want you to really get after these AMRAPs. Be quick and smooth on the double unders and then accumulate reps with the time you have remaining. Don’t need to go unbroken but rest should be quick, then slam those reps as much as you can til you hit the time limit!

How it should Feel: GASSY and MUSCULAR ENDURANCE! This one is going to get that heart rate up and then test your shoulder and grip endurance. Be aggressive but know your abilities and don’t empty the tank til the final 20-30 seconds.

WORKOUT STRATEGY & FLOW
Double Under: Smooth is fast. Breathe and just make sure that you are able to keep unbroken sets across the whole workout.

Wall Walk: If you can try to establish a pace where you are always moving. If you do need to break it should be very quick. Make sure you are ending with the end of a rep and not wasting energy being halfway through a rep.

Kipping Toes to Bar: Really let that kip help you hold onto the bar. If you feel your grip starting to fail, hop off quickly and then just get right back on.

Part B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean

Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

*Rest as needed between waves.

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.