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Part A: Option Strength & Skill

Warm up to Deadlift + Clean Pull @95% 1RM Clean

*Do a set every 2 minutes.

4 Sets
4 Deadlift + 4 Clean Pull @95% 1 RM Clean .
**Your deadlift start position should feel different than your clean pull start position.

Part A: Option HYROX Conditioning
Alt KB Deadlifts 8+8
Banded High Pulls x 12
Single Leg Box Step Ups 8+8
x10min

Part B: WOD 

6 Sets (1 set every 5 minutes)
Run 300 / Row 350 / Ski / AB 20/16cal
50 Double Unders
Run 300 / Row 350 / Ski / AB 20/16cal
1 set Max Toes 2 Bar (Hanging Knee Raises) Ab Mat Situps
*Rest when you are done up until 4min.
– Rest 1min-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! Smooth conditioning here! Try to hold a consistent or slightly faster pace each set.

How it should Feel: CARDIO! The overall conditioning will add up and volume is international so you can settle into paces that are not easy but not unsustainable either.

WORKOUT STRATEGY & MOVEMENT DEMOS
Bike Erg: Fast, faster, fastest. Not a sprint but you should be able to really push the pace here.

Double Under: Try to stay as relaxed as possible on these, breathe and focus on staying unbroken.

Part C: Gymnastics

3 Sets
5 x Ring hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x Jumping pull up with slow descent / strict pull ups

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.