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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean

PART B: WOD

3 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (10/9) in the time remaining
-rest 2 minutes between sets-

3 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 25+ Wall balls and 20+ Burpees
Minimum reps before scaling each set 20 Wall Balls and 15 Burpees

STIMULUS and GOALS
How to Pace: CHALLENGE! We have a machine buy in designed to create some fatigue before getting to the wall balls or burpees. We have designed the machines to take under 1 minute to get your work in at the wall ball and burpee stations (don’t forget the cap there).

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! The machine efforts are there to get you out of breath and simulate what work will feel like in the QuarterFinals workout itself with higher heart rate and trying to manage it without blowing up.
Muscular fatigue may be more manageable today with the machine focus and built in rest. The goal is to have some without it completely slowing down the workout.

WORKOUT STRATEGY & FLOW
Calorie Row: We want 85% effort here and smooth pulls. Legs will get fatigued as sets go on combined with the wall balls. Stay in it after the rest and try to make each calorie effort repeatable.

Wall Balls: Smooth and big unbroken sets is the aim! You will have at least a minute of work. If you think holding on for all 60 seconds is doable, then go for it! Find a rhythm with your breathing and see if you can make each wall ball look and feel like the same each time you start a set.

Calorie Bike Erg: We also want 85% effort here. Find a middle damper setting (3-7) you can push through and favor RPMs so you don’t blow your legs up with the higher push back on resistance. Legs will be more fatigued as we start after the row and wall balls. Try not to slow down any set and the final effort may take more out of you but that is fine as long as we are almost done.

Burpee to Target: We have a target built in here to keep us jumping but we do not have to use a box today. Push the effort on these as the rest comes right after you finish these.

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.