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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Power Clean @ 60%
2 Power Clean @ 70%
1 Power Clean @ 80%
3 Power Clean @ 70%
2 Power Clean @ 80%
1 Power Clean @ 90%
1 Power Clean @ 90 – 100%
1 Power Clean @ 90 – 100%

WOD: 2 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps
200m Run
-rest until 10 minutes then start at the top-

TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We are working our Run, Row, Burpee combo again today! Fixate your mind on pushing each portion as much as you can while being able to recover in the rest.
How it should Feel: We are pushing our Gas today so it will be GASSY! Aim to Keep the intensity up and know we have the built in rest so you won’t be out of control with the intensity.

WORKOUT STRATEGY & FLOW
Row: Smooth and intentional here. You can maintain the same fast pace each time on the rower if you have your speed and ability dialed in.
Lateral Burpee Over Rower: Say low here and aim to stay moving. This really spikes the heart rate but this rep count is just at the edge for what many of us could possibly do without drastically slowing down.
Run: Same thoughts as the rower here. Dial in a fast pace for you that you can aim to not fall off of.
Burpee Broad Jumps: This movement is something newer and “fun.” Mark out your distance beforehand so you can know exactly how much effort it takes to clear the line on the broad jump and you won’t waste any unneeded energy. Also find a cadence so you aren’t blowing up ½ through the set of these each time they come back around.

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.