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PART A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE

PART B: WOD

2 Sets:
2 Rounds
5 Power Clean (60/45kg)/ 10x KB Swings
3 Wall Walk/ Inchworm walk outs
-after the 2nd round-
16/12 Calorie Echo Bike / 220m Run/ Row 250m
-rest 2 minutes between sets-

-then-

2 Sets:
2 Rounds
5 Thruster (50/35kg)
10 Toes to Rings/ to Bar/ V-ups
-after the 2nd round-
16/12 Calorie Echo Bike / 220m Run/ Row 250m
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is more of a grinding workout than a sprint. Don’t go out hot. Aim to have your second set of each pairing match or slightly beat your first. The rest is crucial, so get the heart rate back down/under control. This workout is mainly to prime us for 25.2 (whatever it may be) coming Friday!

How it should Feel: GASSY into CARDIO! Heart rate will creep up on you. By set 2 of each pairing, you’ll feel your heart rate rise, but you should recover slightly during rest.

WORKOUT STRATEGY & FLOW
Power Clean: Weight is moderately-light. Fast singles or quick touch-and-go. Don’t blow up early. Singles are usually safer to keep the heart rate down unless you love cycling these.

Wall Walk: Be deliberate and smooth. Don’t rush. Stay calm, rushing will spike your heart rate.

Thruster: unbroken! Be smooth and breathe through the motion.

Toes to Rings: If gymnastics capacity is solid, go unbroken.

Echo Bike: The goal is to push hard here, but not fully crash. You still have the second time through. Try and keep these under 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.