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PART A: Strength & Skill

3 Sets
5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE
*Log weight in notes.

PART B: WOD

10 Minute EMOM
200m Ski (or Row)/ 150m Run/ 200m Row/ 16/12Cal AB

-rest 2 minutes-

10 Minute EMOM
4 Squat Snatch (60/45kg)/ 8x Deadlift/ 12x KB Swings

-rest 2 minutes-

10 Minute EMOM
4 Bar Muscle Up/ 4 x Burpee Pullup/

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each minute: sub 45 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE in the minute and STEADY throughout. Four interval EMOM style workouts designed to challenge your metabolic conditioning with intensity and volume. Each one is meant to be pushed at a moderate-high intensity with a pace that’s sustainable and repeatable across each set. Use each 2-minute rest as a chance to recover your breathing and reset focus for the next section.

How it should Feel: GASSY!Your heart rate rises early but stays manageable. Should feel like you can breathe while still pushing hard. Muscle fatigue starts to set in, especially in the posterior chain and shoulders on part 2 and 3.

WORKOUT STRATEGY & FLOW
Ski/Row: Moderate-to-high intensity (80-85% effort). Aim for consistent splits across all 10 rounds without burning out. Maintain a stroke rate and pace that allows you to complete the 200m in 40-48 seconds to leave room for recovery.

Snatch: Focus on smooth, technical reps rather than rushing.Weight should be moderate and allow for unbroken sets across.. However, avoid going unbroken if it sacrifices form; perform singles as needed.

Bar Muscle Ups: Steady and controlled, aiming for consistent non-stop reps. Aim for sub 45 seconds, leaving time to shake out and prepare for the next round.

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.