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Strength & Skill:

*Do a set every 2 minutes.

2 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
2 Position Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75+% 1 RM Clean and Jerk

*2 Position Power Clean is from Floor and Mid Thigh

WOD: For time
40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (24/16)
5 Rope Climbs

-Rest 2 minutes-

30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups

-Rest 2 minutes-

20/16 Calorie Row/ 200m Run 14/11Cal AB
20 Lateral Burpee over Rower
15 Bar Muscle Ups

TARGET SCORE
Target Time: sub 18 minutes (rest included)
Time Cap: 25 minutes (rest included)

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Three quick chippers where intensity and pacing need to be high. Each one starts with a nice primer on the ergs/bike, then the middle is where the money is made. Survive that, and then it is all grip and grinds through the final station.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! This three-part workout analogy is like the movie “Old Yeller.” At first, everything is going well and as expected, but then a dog shows up and adds chaos to your life, which you learn to love. Just when you think things are settling down, a rabid wolf suddenly attacks and takes everything you hold dear, leaving you with the responsibility of finishing the job. I hope this explanation helps, although it might sound a bit strange. – Darren Hunsucker

WORKOUT STRATEGY & FLOW
Row/Echo Bike: Pacing here is fast but controlled (80-85%) and should not be a sprint due to the high demand for breathing coming after. Make sure to throttle down the final 2-3 calories for a smooth transition. Be sure to relax your grip as much as possible.

Single Arm Kettlebell Clean and Push Press – can also Push Jerk!: Weight is moderate be challenging but doable for bigger sets since you can alternate arms and use those hips.

Box Jump Over: Legs will be tired, and the box will be higher than normal. Take that first jump very cautiously and jump with all your might. Settle into a smooth pace that’s as close to nonstop as possible.

Lateral Burpee over Rower: Parallel to the rower, stay low and stay moving. Don’t sprint through it, be steady and breathe.

Rope Climb: Big jump every time and focus on using your legs before your arms. Try to complete one climb every 15-20 seconds.

Ring Muscle Up / Bar Muscle Ups: The goal should be 1-3 sets on these. Don’t hop on the rings until you know you are ready to knock out a good chunk of the reps.

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.