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Strength & Skill

Strength A:
*Do a set every 1 minute and 30 seconds.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE

*Rest as needed between sets.

**Light, focus on foot work and speed.

Between Tall Jerks Superset with Bent Over Rows

Strength B:
*Do a set every 2 minutes.
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE

WOD: For time

5-4-3-2-1-2-3-4-5
Wall Walks
15-12-9-6-3-6-9-12-15
DBL KB/ DB Deadlifts (2×32/24) after each set

TARGET SCORE
Target Time: 11-13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: GRIND! Moderate, with steady pacing throughout. Approach each movement at a pace that allows you to flow from one to the next. Be smart on the descending rep pace to allow for a repeatable or slightly faster effort on the climb. that can be maintained through the finish.

How it should Feel: MUSCULAR ENDURANCE! Your shoulders and hands will not get a break until the job is done. Treat them right and roll them out afterward.

WORKOUT STRATEGY & FLOW
Wall Walk: The goal should be to touch and go a few reps and then rest slightly at the bottom of each rep going forward.

KB/ DB Deadlift: The weight is supposed to be challenging but still doable for unbroken sets. Tilt the heads of the dumbbells down and keep the feet moving. Please adjust as needed to meet the intended stimulus.

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.