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Strength & Skill

*Do a set every 2 minutes.

1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk
@ 50%, 55%, 60%, 65%, 70%

*Pause is in the bottom of the squat for 2 seconds.

WOD: 3 sets
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (14/10)

-rest 3 minute between sets-

**Hold bigger unbroken sets instead of doing quick singles, even if you move slower

TARGET SCORE
Target Rounds Each Set: 4-5+
Minimum Rounds before scaling each set 3

STIMULUS and GOALS
How to Pace: STEADY pacing with calculated sets and rest to avoid muscle failure. Come out a little conservative in the first set and see how your upper body reacts. Use the time between movements to rest and avoid blowing up off the start. A good goal would be one round 65-80 seconds.
How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY! 2 strict movements for low reps, and right at the end is a heavier wall ball that will beat you into the ground unmercifully. Be ready for the total upper body pump and especially in the shoulders!

WORKOUT STRATEGY & FLOW
Strict Pull Up: The Goal should be anything but singles. Don’t settle for pulling up and falling to the bottom. Maintain quality and the full standard.
Strict Ring Dip: These are also ideally to be completely unbroken, or 2 sets for sustainability. Give the arms a good shake before starting.
-good modification options: Banded Ring Dips, Heel Box Ring Dip or Chair Dip
Wall Balls: This will be the real challenge of the workout. Unbroken would be a great goal. However, given the state of what your shoulders will be in it might be a good idea to break into 2 quick sets to avoid over resting.

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.