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PART A: Strength & Skill

10 Sets (New set every minute)
1 Split Jerk
*Build to a heavy single for the day

*NO Barbel Option:
DB Push Press x 12 */ Pushups
12 x V-ups / Alt Hands 2 toes (x12 each side)
* 12 in total (single or DBL Arm DB)
**rest as needed before starting next set
*** increase weight as needed to challenge Push Press

PART B: WOD
4 Sets
100m Run/ 7 Cal AB/ 150m Row
36 Double Unders/ 70 SU’s
36 KB Swings 24/16kg (scale up if you can) / KB Deadlifts
36 Double Unders
100m Run/ 7 Cal AB/ 150m Row

– Rest 2min 30sec between sets –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – moderate/high intensity
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack each set with an intensity that can be repeated or increased. Calories and reps are short enough that there should be no reason to stop or think about breaking. Transitions are where time can be made up or lost, so learn from each set and see where you can improve.

How it should Feel: GASSY! You can’t win a marathon without chaffing a few nipples. It’s going to hurt, and that’s okay.

WORKOUT STRATEGY & FLOW
Ski/Row: Get the wheels turning quickly on these with little to no hesitation on each set. Slow down the final few calories on the first station but always finish strong on the final. The goal should be to stay under 45 seconds every time.

Double Unders: Unbroken! It’s pretty simple here, ensure you lay your rope down neatly after each set.

KB Swings: The weight is heavy but not back-breaking. Stay aggressive on these while being explosive with your hip drive. Aim for one rep every five seconds.

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.