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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 60-65% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 68-70% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 73-75% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 78-80% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 83-85% 1 RM Clean

*“Touch n go”. No putting the barbell down.

WOD: Teams of 2
100 Wall Balls (10/7)
200 Double Unders
30 Bar Muscle Ups/ Jumping BMU/ Burpee Jumping Pullup or To Target
7m x 10 Handstand Walk (70m total)/ Bear Crawl
10 Legless Rope Climbs

*Split all reps as desired

Individual Version:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a partner workout and one that you can create a concrete plan going into it to so that you can move nice and smoothly through. If you are unsure of the type of plan to create go on the less aggressive side and just move faster if the sets end up being quicker than expected.

How it should Feel: GASSY into MUSCULAR ENDURANCE! This one starts off with lower skill movements so it should just be your heart rate that’s getting high and then as you get into higher skill movements that muscle fatigue is going to settle in but your strategy should mitigate that somewhat.

WORKOUT STRATEGY & FLOW
Wall Balls: You can only move through these so fast so just aim for bigger but comfortable sets.

Double Unders: Same idea as the wall balls. Smaller sets will help keep the heart rate down.

Bar Muscle Ups: Keep manageable sets here but keep in mind too many transitions can start to take up unnecessary time.

Handstand Walk: Think follow the leader on this one. This will save time and keep a nice controlled rest period.

Legless Rope Climb: You go, I go will be the way to go here. If 1 at a time seems too easy just go faster.

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.