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Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Clean (above the knee) @70% 1RM Clean
3 Hang Clean (above the knee) @70% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean

No Barbell Option
MB Squat Cleans x 5-10 reps
Plate jumps x 30

Part B: WOD

2000m Row/ 1800m Run (3x round)
50 Box Jumps (30/24)
25 Power Clean and Jerks (70/50kg)/ DB
30 x Strict Pullups/ Heavy Ring Row

*REPEAT from October 23, 2024.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s just a straight-up ground-and-pound chipper. Pacing should be moderate (70%), allowing us to maintain a near non-stop effort until the end, and we are pairing back intensity to match our deload week. We start with a moderate-distance row that primes our body, and then it’s time to roll up the sleeves and go to work.

How it should Feel: CARDIO! You don’t have to go crazy here; just stay calm and keep moving. The goal is minimal rest between movements and reps.

WORKOUT STRATEGY & FLOW
Row: Moderate and steady effort (70-75%) to stay under 8:00/8:30 idally. Coming out too hot will put you in a cardio deficit and mess up the pacing. Slow down the final 100m to get your heart rate under control.

Box Jump: Smooth and steady singles with little rest between reps. The box is higher, so be careful and jump with everything you have on each rep. No rebounding!

Power Clean and Jerk: The weight is moderate (under 75% of 1RM), and singles are the only pace we want. Try to complete one rep every 8-12 seconds or faster.

Strict Pull up: Your arms will be too tight when you get here, so get one rep in early on. Then, try to gauge a pace that avoids muscle failure. It’s better to play it safe and take a little extra rest then rush into the next set of reps.

Part C: Gymnastics

3 Sets
15 x Box Dips
5 x Jump from Box into Hollow swing to back on the Box (no arch, stay in hollow hold)
10 x each leg seated Leg Lifts over a DB (sit upright)

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.