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Strength & Skill

*Do a set every 1 minute and 30 seconds.
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

WOD: For Time
15/12 Calorie AirBike/ Row / Run
7x Bar Muscle Ups/ 10 x Burpee Chest 2 Bar
Max Unbroken Wall Balls (10/9)
-Rest 1 minute between sets-

*Continue to repeat the Triplet until you reach 150 Wall Balls

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – very high intensity
Target Time: sub 14 minutes (score includes built in rest)
Time Cap: 20 minutes (score includes built in rest)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Here’s a challenge that’s going to see how bad you are willing to hurt. You want to be strategic, but at the same time not afraid to go into that deep, dark cave. Be smart on how much you give on the bike and bar to allow for a high output on the wall ball. Can you get down in 2-3 sets?

How it should Feel: LACTIC ACID PARTY into PAIN!!! If you get this in 3 sets or less then you win. Anything more is just being lazy and not wanting to hurt! (or there is improvement to be made in these movements!)

WORKOUT STRATEGY & FLOW
Air Bike: Pacing should be moderately-fast (80-85%+) with the goal to finish under 50 seconds. Not a max effort, but a solid pace that can get you done quickly without putting yourself in a cardio deficit.

Bar Muscle Ups: Unbroken would be ideal for this, however, break into multiple sets if needed, before your arms go. You don’t want to trash the upper-body before a max set of wall balls.

Wall Balls: Set yourself up for success with a solid effort on the first attempt. Try and make it a goal to hit 40-50+ reps. Aggressive hip drive while breathing through the motion and rolling the arms out will help a ton.

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.