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Part A: Option Strength & Skill

10min
3 x Strict Press
3 x Push Press
3 x Push Jerk
* try and find your heaviest 3 x Strict Press, then perform 3 x Push Press + 3 x Push Jerk

Part A: Option HYROX Conditioning

10min
9 x Dumbbell Push Press
30 Sec Single Unders

Part B: WOD

EMOM 30 Minutes
Minute 1 – 20 Wall Balls (10/7kg) (10/9ft)/
Minute 2 – 12m Handstand Walk/ 4 x Wall Walk
Minute 3 – 8 Shuttle Runs (25m)
Minute 4 – 6 Sandbag Cleans (70/35kg) (OR 10 Deadlifts (120/80kg)) OR 12 x Burpee to target
Minute 5 – Rest

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each minute: sub 50 seconds
Time Cap each minute: 55 seconds

STIMULUS and GOALS
How to Pace: GRIND! Our long EMOM this week! We have a solid amount of work each minute, but a rest minute is built in so it is repeatable with intensity. Attack each movement with intention so you can “earn” your short rest each minute as well.

How it should Feel: MUSCULAR ENDURANCE & CARDIO! Today is about building volume in each movement to adapt to fatigue and learn to stay moving in each station with a consistent pace.

WORKOUT STRATEGY & MOVEMENT DEMOS
Wall Balls: Unbroken is the goal. Really focus on the drive out of the squat and squatting quickly as you receive the ball each rep.

Handstand Walk: Unbroken is the goal here as well. Fast hands and be nice and controlled as you move along.

Shuttle Run: Just keep those feet moving and focus on steady breathing. Push these so you can finish near or faster than target time each minute.

Sandbag Clean to Shoulder: Move with a purpose here and make sure you are really using your legs and not your lower back. Let the bag going to the ground be your rest.
—or Deadlift

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.