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PART A: WOD
5 sets (1 Set every 6 minutes)
32/24 Calorie Row, Run, AB
24 Wall Balls (10/7)
16 Toes to Bar

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 4 minutes
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE!
Longer sets and intervals today will test your breathing and ability to pace out movements. Use that first set as a tester and establish a sustainable effort for each station to be completed non-stop/unbroken.

How it should Feel: GASSY! There’s nowhere to hide in this one; it’s all about maintaining and grinding.

PART B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Sets
3 Power Clean @60-65% 1RM Power Clean

2 Sets
2 Power Clean @70-75% 1RM Power Clean

3 Sets
1 Power Clean @75+% 1RM Power Clean

*Rest as needed between sets.

Scaling:
DBL KB Deadlifts x 7
V-ups x 14
100m run AB

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.