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WOD: 2 sets
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
8 Dumbbell Front Squats
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
6 Dumbbell Push Press (2×22.5/15kg)
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
4 Dumbbell Thrusters (2×22.5/15kg)
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest 3 minutes before starting the next set-

TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you firing on all cylinders for our open workout Friday! You should be FAST within each set, but not all out. You should feel grooved in and ready to go! Intensity can hit up to 80-85% with all the built in rest and short duration.

How it should Feel: GASSY! It will just be a bit out of breath and maybe feel the burn, just as it ends. You are ready to go! The purpose today is to be game ready more than building fitness!

WORKOUT STRATEGY & FLOW
Ski or Row: Fast pace here. In and out of the machine for some power and quick aerobic work.

Dumbbells: Work for smooth movement that is unbroken for each time you pick up the dumbbells. None of these weights or rep schemes should intimidate you at all. It’s about working efficiency, transitions and positions! If they are too heavy to stay unbroken, then scale the weight.

Strength & Skill
*All to power position.

1. Burgener Warm Up Clean – 3-5 reps of each movement.

2. 3x High Hang Clean + 3x Hang Clean + 3x Clean

*Do a set every 1 minute and 30 seconds.

Cluster (Squat Clean + Thruster) @ 65-70% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 70-75% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 75-80% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 80-85% 1 RM Power Clean and Jerk

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.