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Part A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean @60% 1RM Power Clean
1 Clean Pull + 1 Power Clean @65% 1RM Power Clean
1 Clean Pull + 1 Power Clean @70% 1RM Power Clean
1 Clean Pull + 1 Power Clean @75% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80% 1RM Power Clean

Part B: WOD

15 Clean and Jerks (70/50kg)
90 Wall Balls (10/7kg) (10/9ft)
15 Clean and Jerks (70/50kg)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a classic CrossFit test of pacing, barbell proficiency, and your ability to hang on when the legs and lungs are screaming. It’s all about staying calm early, grinding smart through the wall balls, and finishing strong when it counts.

How it should Feel: MUSCULAR ENDURANCE! The bar is not meant to be maximal, but heavy enough to demand composure under fatigue .Wall balls are a lung and leg crusher that elevate your heart rate and make the second set of clean and jerks feel significantly heavier.

WORKOUT STRATEGY & FLOW
Power Clean and Jerk: Moderate weight here (under 70% of 1RM power clean and jerk) with the intent on smooth and efficient singles. Try and complete 1 rep every 5-10 seconds while staying close to the barbell.

Wall Balls: Big focus on breathing and position. Break into sustainable sets from the beginning, avoid long pauses between sets. If you love these and want to try a huge set, go for it!

Part C: Gymnastics

You are working on capacity within a minute.

2 rounds of:
Minute 1: Max Dead Hang on Rig
Minute 2: Rest
Minute 3: Max Strict Toes To Bar [see notes] Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK

Score is total of all Toes To Bar combined [including strict].

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity but also need to be smart so we don’t overtax the midline
How it should Feel: GRIPPY & MUSCULAR ENDURANCE: Lots of time in the hang will add to grip fatigue.

WORKOUT STRATEGY & FLOW
Active Dead Hang on Rig: Try to keep “active” by tugging bar down just slightly so you’re at top of “shrug”

Strict Toes to Bar: Do not throw head back to generate power. Place box behind heels if you are swinging.

Kipping Toes to Bar: Get a good “meaty” grip and focus on quick return

Part C: Scaling

SCALING
You are working on capacity within a minute.

Minute 1: 40 second Dead Hang on Rig
Minute 2: Rest
Minute 3: Max V-Ups
Minute 4: Rest
Minute 5: Max Kipping Knee Raises
Minute 6: Rest
Max UNBROKEN Kipping Knee Raises [no time limit BUT must be unbroken]

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.