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PART A: Strength & Skill

Test: Split Jerk

10 Sets (1 set every minute on the minute)
1 Split Jerk @5.5/10 RPE
1 Split Jerk @6/10 RPE
1 Split Jerk @6.5/10 RPE
1 Split Jerk @7/10 RPE
1 Split Jerk @7.5/10 RPE
1 Split Jerk @8/10 RPE
1 Split Jerk @8.5/10 RPE
1 Split Jerk @9/10 RPE
1 Split Jerk @9.5/10 RPE
1 Split Jerk @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD
3 Sets: (1 set every 8 minutes)
20 GHD Sit Ups/ MB Sit Ups 15/10kg
30 Wall Balls (10/7kg)
400m Run
20m Front Rack Dumbbell Walking Lunge (2×24/16kg)

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY! All legs grind through these 3 quad/hamstring pumping sets. Use the first set as a tester to see how the legs handle the load. Hold on through the next two sets and then sell out on the final.

How it should Feel: GASSY! Each station should allow you to move nonstop. Keep it controlled, or your legs will give out.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Work nonstop, with a slight pause at the top of each rep for a quick breath. Focus on being Beijing explosive with your arms and legs on each rep.

Wall Balls: We would love for these to be unbroken. Two sets are minimal if needed. Take an extra second before starting. Breathe through the motion and roll the arms out on every rep. Two sets are minimal if needed.

Run: Use the first 50m to recover the legs, then settle into a moderate-steady effort (75%) that doesn’t blow up your legs and lungs. Slow down the final 25-50m to prepare for the lunge.

Double Dumbbell Front Rack Walking Lunge: The weight selected should allow you to go unbroken. However, if breaking into quick 25-ft sections helps, then make the rest quick and move fast.

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.