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Strength & Skill (A)

*Do a set every 2 minutes.

2 Tall Push Jerk + 2 Split Jerk + 2 Jerk Balance + 2 Jerk @5-6/10 RPE

4-5 Sets

*Focus on perfect technique.

Strength & Skill (B)

10 minute EMOM
Even minute: 8- 10 Rope Pull Ups from seated position
Odd Minute: 10 V- Ups

STIMULUS and GOALS
How to Pace: STEADY. The goal is to work on strict pulling strength and core/hip flexor strength
How it should Feel: MUSCULAR ENDURANCE. Biceps and Core will feel these.

WORKOUT STRATEGY & FLOW
Rope Pull Ups: Alternating arms for each pull. Leave heels on ground to scale.
V ups: Try to get on Tailbone at top of each rep.

SCALING
10 minute EMOM
Even minute: 6-8 Rope Pull Ups leaving HEELS DOWN from seated position
Odd Minute: 15 Ab Mat Situps

WOD: 3 Sets
AMRAP 3 Minutes
12 Deadlifts (70/50kg)
9 Hang Cleans
6 Push Jerks
*Each round must remain unbroken
-rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a nasty little spin on the classic hero workout “DT.” Your grit, grip, and endurance will be tested as you try to sustain unbroken rounds. 12-9-6 has to be completed without putting the barbell down, so make sure you don’t even think about lifting if you don’t even have a shot. Aim for two rounds; if you are an animal, then 1 round every minute is the gold standard.

How it should Feel: GRIPPY, GASSY and MUSCULAR ENDURANCE! Weight is the same for all 3 lifts and it adds up quickly. Be strategic during your rest and focus on shaking out your grip.

WORKOUT STRATEGY & FLOW
Deadlift: Mix your grip if you are comfortable transitioning to the overhand grip after the final rep . Don’t hesitate at all during these and focus on breathing.

Hang Power Clean: Focus on a big hip drive while catching in the front and loosening up your hands to save your grip.

Push Jerk: Keep the hangs open and explode with your hips on each rep to propel the bar overhead.

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.