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Strength & Skill

*Do a set every 2 minutes.
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: AMRAP 20 Minutes

With a barbell or 2x DB/KBs

2000m Ski (OR Row)/ 1600m Run
-in remaining time-

AMRAP “Odd Dumbbell Linda”:
9-7-5-3-1
Deadlift (2×32/24)
Bench Press (2×32/24)
Squat Clean (2×32/24)

** perform with 2 x DB or KB OR SUB DB for a BARBELL
*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:
Deadlifts (100/70)
Bench Press (70/50)
Squat Clean (60/45)

TARGET SCORE
SCORE = Reps in Linda ONLY. The Ski does NOT count towards reps!
Target Reps: 123+ (1 round of “Odd Linda” plus the 9s and 7s again)
Minimum Reps before scaling: 75 (1 Round of “Odd Linda”)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A nasty version of “LINDA” but with dumbbells and a solid primer to start. Pacing off the start should be moderate (75%) while focusing on not taxing the body. Once the ski is finished then it’s time to grind. This will be tough, so be calculated with the time between movements to recover.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Make sure you are physical and mentally ready before starting each set.

WORKOUT STRATEGY & FLOW
Ski: Pacing should be smooth and steady (70-75%) while focusing on breathing and utilizing a strong, aggressive hip drive. Be careful to not over tax the arms and recover the last 50-100m before exiting.

Dumbbell Deadlift: Weight is moderately heavy and will be challenging through the first 2 sets. Regardless, the goal should be unbroken. Breathe at the top and don’t hesitate or stop moving through sets.

Dumbbell Bench: Unbroken, focus on breathing through the motion and steady steady. Make sure you are ready and don’t push yourself to failure.

Dumbbell Squats Cleans: A couple quick sets for the 9, 7 and maybe 5. After that it should be easier to string sets unbroken all the way to the finish.

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.