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Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 8/10 RPE

*I want this to be “touch n go”. No putting the barbell down.

WOD: 15 minute EMOM (5 rounds)
Minute 1: 10 Power Cleans 50/35
Minute 2: 5 Wall Walks
Minute 3: 20 GHD Sit Ups/ Anchored Situps

TARGET SCORE
Target Time each minute: sub 40 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Days like today are great for building volume and developing consistency through moderate repetition with built in rest. Each station should be approached with a moderate push pace effort that allows for at least 1:1 work/rest.

How it should Feel: GASSY! Push hard through the movements and enjoy a solid rest. Be ready to work when the clock hits.

WORKOUT STRATEGY & FLOW
Sandbag Cleans to Shoulder: Lighter weight than normal so let’s kick it into high gear and attack. Aim for an aggressive, non-stop that completes 1 rep every 3 seconds.

Wall Walks: Try and touch and go these reps. If you need to pause at the bottom just keep it short.

GHD Sit Ups: These should be the longest station. Move smooth and steady with aggressive hip and arm drive. Goal is sub 45 seconds.

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.