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PART A: Strength & Skill

*Do a set every 2 minutes.

1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean

PART B: WOD

AMRAP 5 Minutes
30m Sled Push 100/80kg/ Walking Lunges x 16 (2×24/16kg)
10 Sandbag Cleans (70/35kg)/ DBL KB Cleans 24/16kg
-rest 2 minutes 30 seconds-

AMRAP 5 Minutes
10 Sandbag Squats (70/35kg)/ 10x KB front squats
30m Sled Push 100/80kg/ Walking Lunges x 16 (2×24/16kg)
-rest 2 minutes 30 seconds-

AMRAP 5 Minutes
10 Sandbag Cleans (70/35kg)/ DBL KB Cleans 24/16kg
10 Sandbag Squats (70/35kg)/ 10x KB front squats

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling: 2.5

STIMULUS and GOALS
How to Pace: CHALLENGE! Just grunt work today as you navigate through these 5 minute AMRAPs. It will be an all-leg drive while maintaining a moderate intensity and consistent pacing across rounds. Being methodical on pacing and trying not to go too fast off the start will be the key to sustaining each workout.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! It’s going to be a leg pump like no other. Have the recovery boots ready after this is all done.

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: The bag should be movable so that reps can be completed with little to no hesitation between them. Keep a tempo that allows your heart rate to stay under control.

Sandbag Squat: Unbroken is the goal across all sets. Finding that comfortable hold early on is crucial for breathing and consistency. Once you start squatting, don’t stop.

Sled Push: The weight stays the same across, and so should the pacing. Keep the legs turning at a smooth and steady pace. No sprinting! Just stay moderate and try to keep 50-foot sections unbroken before stopping.

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.