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Strength & Skill

5 Sets (1 set of 90 seconds)
1 “PERFECT” Clean @83-90% 1RM Clean

WOD: “Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)

*Start with 1 rep each. Increase each by 1 rep per round.

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps: 135+ (done with the round of 9s)
Minimum Reps before Scaling: 84 (done with the round of 7s)

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This workout is Similar to the iconic Linda workout, which is a total-body strength party. Refrain from overdoing the first few rounds, as they will fly by and be tempting to push. Use the time between stations as your longer rest points, and just keep moving.

How it should Feel: HEAVY and MUSCULAR ENDURANCE! It’s a slow burn, so buckle up and enjoy the ride.

WORKOUT STRATEGY & FLOW
Back Squat: Weight selected should be moveable where all sets up to 10 can be completed unbroken. Belt up if needed and stay steady through the reps.

Strict Press: This will be the hardest station as time goes up. Break early, then plan and ensure the selected weight allows for at least 5+ reps when fresh.

Deadlift: Same weight as the back squats and should be the easiest station. Use this area for calculated breaks to save your legs for the squats. Break early and often while mixing your grip every time.

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.