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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
3 Squat Clean @78-80% 1RM Clean

3 Sets
3 Squat Clean @83-85%

*Done as singles for all reps.

PART B: WOD

3 Sets
15/12 Cal AB @95% effort/ 250m Row/ 220m Run
25 Thrusters (20/15kg)
-rest 2 minutes-
15/12 Cal AB @95% effort/ 250m Row/ 220m Run
15 Lateral Burpee over barbell
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 9.0-9.5 – 90-95% – very high to near max intensity
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: SPRINT into CHALLENGE! Another Wednesday, and that means another leg and lung thumper. Effort on each machine should be high intensity into a moderate and steady effort through the thrusters and burpees. Push the pace, and be a game manager on saving energy each set to sustain the stimulus.

How it should Feel: LACTIC ACID PARTY! There is no such thing as going “too fast!”. Go into the pain cave, but ensure you can find your way out.

WORKOUT STRATEGY & FLOW
Ski/Row: Push the pace on these with high intensity, but not at the expense of affecting your ability to perform thrusters and burpees.

Thrusters: Smooth and steady here and going unbroken is the aim. Your heart rate is going to be high while your quads are shaking. Weight is light, so get right to work while focusing on pausing at the top of the rep to breathe.

Lateral Burpee Over Rower: Much like the thrusters – just stay moving and try not to over-rest at the bottom.

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.