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PART A: Strength & Skill

10 Sets (New set every minute)
1 Behind Neck Jerk + 1 Split Jerk
*Build up to 8-9/10 RPE over the course of 10 sets.

PART B: WOD

EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (10/7kg) (10’)
Even Minutes: 8/5 Cal AB/ 100m Run/ Row 150m
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 8/5 Cal AB/ 100m Run/ Row 150m
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (22.5.15kg)
Even Minutes: 8/5 Cal AB/ 100m Run/ Row 150m

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each minute: sub 30 seconds
Time Cap each minute: 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! The goal should be a solid and consistent effort that gives you a guaranteed rest of at least 30-40 seconds. This workout is designed to test your leg endurance with various lower body exercises.

How it should Feel: GASSY! After its all said and done and the dust finally settles it might be time to put the legs to rest for a little bit.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! Focus on breathing and cycling the arms to keep efficiency.

Double Unders: Unbroken! Focus on being smooth and controlled while keeping the shoulders relaxed.

Dumbbell Snatch: Unbroken! Be smooth and steady with a consistent effort.

Bike/Row/Run: Moderate-aggressive pace. Not a sprint here, but something that’s sustainable and repeatable across sets.

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.