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Strength & Skill

8 Sets (1 set every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 55-60% 1RM Split Jerk and work up to 70-73%.
**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 @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 68% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 66% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk

WOD: For Time
60 Calorie Ski/ Row/ Run/ AB
40 Hang Dumbbell Snatch (22.5/15kg)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (22.5/15kg)
60 Calorie Ski/ Row/ Run/ AB

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: 14-16 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! Moderate, chipper-style pacing throughout. Stay steady in the first half of this workout through the gymnastics and then push the effort if you can in the second half. Be careful; this workout will get shoulder-heavy if you let it. Make smart and calculated stops to avoid blowing up the arms.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It’s all about the back half of the workout. Get through the rings, and then it’s time to see what you are made of.

WORKOUT STRATEGY & FLOW
Ski: Smooth and steady. This is the start, so keep effort at a moderate push pace (75-80%). On the second ski, we pick up the pace towards the end and sell out the final 10-15 calories.

Single Dumbbell Hang Snatch: The selected weight should be moderately light, where reps can be completed in sets of 10-20+.

Kipping Ring Muscle Up: Break these up sooner than later to hold consistent sets of 3-5+ reps.

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.