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Strength & Skill

*Do a set every 2 minutes.

3 Pause In the Hole Clean from Below the Knee @RPE 7
2 Pause In the Hole Clean from Below the Knee @RPE 7.5
1 Pause In the Hole Clean from Below the Knee @RPE 8
1 Pause In the Hole Clean from Below the Knee @RPE 8.5

WOD: For time
50 Burpees to 6 inch Target
2000m Row
1 Mile Run

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND into CHALLENGE! Ensure you hydrate well before this one and call your wife, parents, loved ones, whoever because you will be working late. Workout is a long, low-moderate intensity into a push effort when the end approaches. Work and strategize to improve on this repeat!

How it should Feel: CARDIO! There was no reason to stop, so put the headphones in and kept chipping away. Try not to over-push off the start. Save that for the last leg of the run; then, you can drop the hammer.

WORKOUT STRATEGY & FLOW
Burpee to Target: Smooth and steady while aiming to complete 10-15+ reps every minute. Stay calm and strong!

Row: Bigger effort here where the first quarter can be recover/build up and then increased through the final 100m.

Run: Come out somewhat aggressive, then really kick it up when you are 400m+. You have to get mentally tough here and make those legs move for a PR!.

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.