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Strength & Skill

*Do a set every 2 minutes.

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk

WOD: AMRAP 15 Minutes
10 Shuttle Runs (20m)
10 Deadlifts (100/70kg)
5 Wall Walks

TARGET SCORE
When counting reps for the unfinished round, you must complete a full shuttle run to count the rep (down 20m and back 20m). If you end in the middle of a shuttle run, that rep will not count.
Target Rounds: 4+
Minimum Rounds before Scaling: 3

STIMULUS and GOALS
How to Pace: STEADY into GRIND!! Find a partner that matches up well and give this Open style of workout a go. Pacing should be moderate and consistent across each round. Be strategic on tempo and sets to avoid burning out or leaving your partner in the dust.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! A lot of work is done within one round. Control the pacing early so you have just a little left in the tank when the wall hits in the last 4-5 minutes.

WORKOUT STRATEGY & FLOW
Shuttle Runs- 1 rep is 20m: The run is completed together, so make sure you have enough room. Pacing should be moderate and used as somewhat of the recovering portion of the workout.

Deadlift: Weight is moderate (under 60% of 1RM) where all 10 reps could be completed unbroken. However, given the longevity of the workout and posterior demand it might be a good idea to break into two fast sets.

Wall Walks: Let’s push today and try to not go singles back and forth. Try to aim for at least 2+ touch-and-go reps before switching. The more time spent on transitions will hurt your score more than you know in the long run.

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.