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Part A: Strength & Skill

10 Minute EMOM
1 Squat Clean
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
MB Squat Clean x 5-10 reps
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

600m Run/800m Row/ 45Cal AB @70% Effort
-rest 3 minutes-

10x 200m Row/ 150m Run/ 12Cal AB @80% Effort
-rest 30 seconds after each set-

600m Run/800m Row/ 45Cal AB @90% Effort

*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes).

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 60/70 seconds for the 200m and 3:30for the 800m
Time Cap each set: NONE!

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Cardio day – we start this session with a nice moderate primer. After the rest, it’s time to ramp up the pace to moderate to high intensity. Effort should be pushed on the 200m, but at a sustainable and consistent level across all sets with a short rest between. After the final 200m , we only have 30 seconds of rest before we hop back on for a fonal set to throttle up for a final very hard effort!

How it should Feel: GASSY into LACTIC ACID PARTY! Those 200m rows in the middle will light your hammies up. Stand up during the rest and focus on breathing through the motion. By the end the work will have stacked up allowing you to reinforce some CARDIO stimulus as well!

WORKOUT STRATEGY & FLOW
Row: The rows are ramp-up on the first and then almost emptying the tank on the last at 90%, while the middle portion is where the money is made. Use the first two sets to build into your pace. Focus on your leg and hip drive while controlling your breathing through each pull or Run

Part C: Gymnastics

For time:
50m Handstand Walk

Time Cap: 3 minutes

Suggested Warm Up
3 rounds:
5 Inchworms
10 PVC Prone Raises

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.