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Strength & Skill

3 rounds:
10 KB Side Bend (each side)
1 min Plank
15 Resistance Band Chest Fly – High to Low @ RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2-3 minutes b/t rounds-

WOD: 3 sets: 3 Rounds of “18.1”
8 Toes to bar
10 Dumbbell Hang Clean and Jerk (24/316) (5 on one side then 5 on the other)
14/12 Calorie Row
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This one still haunts us from the Open, so approach with the mindset that it’s 20:00 and stay calm. Breathe through motions and aim to keep transitions seamless and movements fluent with no wasted effort.

How it should Feel: GRIPPY! And CARDIO! Multiple sets of all-pulling will get tough. Still, the short reps/sets are just enough to keep you honest and moving. The rest will come before it really gets tough!

WORKOUT STRATEGY & FLOW
FLOW
At 3,2,1…go…Complete 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row, 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row, 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row…..
-rest for 3 minutes-

Repeat for set 2

-rest for 3 minutes-

Repeat for set 3

Toes to Bar: Unbroken is the only way to not get bogged down in the sets, so don’t break!

Dumbbell Hang Clean and Jerk: Unbroken so be smooth and efficient with the motion while relaxing the arms that’s not working. Hips are king on these! (5 on one side then 5 on the other)

Row: Moderate effort to avoid blowing up your arms. Breathe through the motion while relaxing the hands as you ascend in. The goal is to keep the row under 50 seconds every time.

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.