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PART A: WOD

15-12-9-6-3
Strict Pull Up
100-80-60-40-20
Double Under

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 9 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! For the first workout, it is all about staying consistent and keeping your forearms from blowing up. Be strategic off the start on pacing and when to climb. As you get into the later rounds you can be more aggressive, as the bulk of the work is done.

How it should Feel: GASSY and GRIPPY! Arms and shoulders are going to heat up fast if you let it. Be smart, and don’t hold down the gas pedal, or you’re going head-on into a wall.

WORKOUT STRATEGY & FLOW
Strict Pullups: Try to keep rest down to a minimum between reps. Steady work while not blowing up is the aim!

Double Unders: Unbroken is a great goal across. However, breaking up the larger sets might be wise to give your upper body a little break before the climbs.

PART B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets

Scaled:
DB/ BB Push Press x 5
Pushups x 10
100m Run/ AB

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.