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Strength & Skill

*Do a set every 2 minutes.

5x sets

1 Clean Pull
1 Hang Power Clean to Parallel
1 Floating Clean
1 Push Jerk
1 Jerk

**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.

WOD: In teams of two: You Go I Go

establish best distance at each time interval:
(Change partners after each interval and use time as a rest before going again)

Row / Ski / Bike

2 x sets of 90sec
3 x sets of 60 sec
4 x sets of 30 sec

* score best distance for each time domain

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the “fast” paces

How it should Feel: GASSY into CARDIO! This one is all about aerobic engine development on the rower.

WORKOUT STRATEGY & FLOW
Row: Think about efficient pulls today and use it to dial in your comfort on the rower. Find your threshold paces for each time domain and try to hang on.

PART C:
On a running 6 minute clock:
3 Consecutive attempts to get maximum Freestanding Handstand Hold
*Hands must stay within 30 inch wide x 24 inch depth box

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.