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Strength & Skill

*Do a set every 2 minutes.

1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 75-75+% 1RM Power Clean

*All touch and go.

WOD:

200/150 Cal Row/ 120/100 Calorie Air Bike/ Run 2000m
* 100m = +/-30 sec
** 200m = +/- 60sec

*Every 3 minutes, including 0:00 perform:
12 GHD Sit Ups/ Toes 2 Bar/ MB Situps
9 Box Jumps (24/20)
6 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 14 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND into PAIN CAVE! Be steady on the bike and attack the gymnastics when the time hits. Once you get a round or 2 in, you should know how much time you have to bike. From there, it’s all about keeping pace and staying mentally strong. Ensure you give yourself a 5-second buffer to slow down/get off the bike and prepare for the GHDs.

How it should Feel: GASSY into CARDIO into PAIN!!! Let’s see how deep you will enter that dark, lonely cave.

WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be moderate (75%) and not pushed until you can finish. The goal for each set is around 30/24 calories in the remaining time.

GHD Sit Up: Be aggressive, but be steady as well to keep your heart rate under control.

Box Jump: Same as GHDs, you can’t slack off, but you don’t wanna fry your lungs anymore. Just keep moving!

Strict Handstand Push Up: Unbroken has to be the goal or 2 quick sets at the very least.

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.