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PART A: Strength & Skill

5 Sets (1 set every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 60% 1RM Split Jerk and work up to 73-75%.
**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @68-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @70-73% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk

PART B: WOD

AMRAP 20 Minutes
1000m Row Erg
40 GHD Sit Ups/ MB Situps
20m Handstand Walk
500m Row Erg
30 GHD Sit Ups/ MB Situps
15m Handstand Walk
250m Row Erg
20 GHD Sit Ups/ MB Situps
10m Handstand Walk
*In the remaining time Max Clean and Jerks (70/50kg)
**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
SCORE = total number of Clean and Jerks
Target Reps: 15+
Minimum Reps before scaling: 10

STIMULUS AND GOALS
How to Pace: STEADY The stimulus is moderate intensity throughout the workout. Be mindful of compounding midline fatigue from GHDs and the Handstand walk, and take an extra moment to recover before kicking up in a handstand after GHDs. Additionally, breathing is always a priority in any workout, but especially so for today due to being upside down for Handstand walking and GHDs.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! It’s a grind! Coming out hot will do you no good. Put your head down and go to work. We want at least 2+ minutes at the end for the cleans. That means have a game plan and know your pace you need and can achieve out of the gate.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderate, focusing on relaxing your arms and shoulders as much as possible. Don’t go crazy on the bike only to rock your lungs. Recover the first 200m and slow down the final 100m before exiting to help transition to the next station.

GHD Sit Up: Smooth and steady, pausing at the top of each rep to breathe. The goal should be near non-stop with an explosive leg and hip drive.

Handstand Walk: Distance is short and gets less each time, so the goal should be unbroken. Take a second before kicking up to get your head right after all the ghds.

Clean and Jerk: The weight should be moderately light (ideally under 70% of 1RM Power clean and jerk) so that smooth and steady singles can be completed in the remaining 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.