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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Sets
1 Clean & Jerk @65-70% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk

3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON’T worry about hitting specific numbers, just hit a heavy stimulus!

PART B: WOD

10 Minute EMOM
6 Power Clean and Jerks (50/35kg)
*Pick a weight you can keep unbroken

-rest 2 minutes-

10 Minute EMOM
200m Row/150m Run

*Score is an emoji. Put weight and row times in notes

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time minutes 1-10: sub 15 seconds
Time Cap minutes 1-10: 25 seconds
Target Time minutes 11-20: sub 50 seconds
Time Cap minutes 11-20: 55 seconds

STIMULUS and GOALS
How to Pace: STEADY! Solid barbell cycling work today as you come out with a moderate-high intensity on smooth and methodical sets. The purpose of this session is to help improve bar path, cycling capacity, leg conditioning, and efficiency to help cut down on time under tension during barbell and capacity on rowing

How it should Feel: GASSY and MUSCULAR ENDURANCE!! Choose your weight wisely, or you will fail miserably during the rest. Focus on controlling your heart rate.

WORKOUT STRATEGY & FLOW
Cycling Power Clean + Jerk: Weight needs to be moderate where you can keep unbroken sets across. Focus on being smooth and methodical rather than going as fast as possible and getting sloppy.

Row: Pacing needs to be aggressive (80%+), not a sprint by any means, but a respectable pace that is repeatable across sets. The goal should be to finish around 40 seconds consistently. Remember to stand up and shake out during the break.

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.