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Strength & Skill:

*Do a set every 2 minutes.

1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 8/10 RPE

*Hang Pause Power Clean: Pause in receive for 3 seconds.
**Pause Split Jerk: Pause in split for 3 seconds.

*I want this to be “touch n go”. No putting the barbell down.

WOD: 2 Sets
30/24 Calorie Row
10 Dumbbell Snatch (30/25kg)
30/24 Calorie Ski Erg
15 Strict Handstand Push ups
30/24 Calorie Bike Erg
30 Burpee Box Get Overs (Tall Box)
-rest until 15:00-

TARGET SCORE
Target Time each set: 8-9 minutes
Time Cap each set: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Fun multiple-set chippers focused on giving a steady and consistent effort from the start. Then, try to match or increase intensity on the final set. Pace the ergs to allow for a purposeful effort through the movements.

How it should Feel: GASSY And PAIN!!! Save a little in the tank on the first one and see if you can do something cool for the second set. You will have plenty of rest after the first workout, so don’t be afraid to hurt. This one will feel somewhat like CARDIO by the end!

WORKOUT STRATEGY & FLOW
Ergs: Pacing on all 3 should be the same, moderate to finish under 1:45. Tamper down the final 5 calories for a smooth transition to the proceeding station.

Dumbbell Snatch: Heavyweight! Alternate arm transitions from the floor and is overly aggressive with your hip drive.

Strict Handstand Push Up: Arms will be tighter after the ski. A quick shake and see how five reps feel. Break before it’s too late, and never rest at the bottom.

—-scale to Strict Box Handstand Push Up or Pike Push Up

Burpee Box Get Overs: Just move, it’s the final station, and each rep takes a few seconds, so stay steady and near non-stop.
*If you don’t have access to high boxes, complete 30 Burpee Box Get Overs at (30/24)

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.