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Part A: Strength & Skill

*Do a set every 2 minutes

5 Sets
2 Push Press + 2 Push Jerk @60-70% 1RM Push Jerk

Part B: WOD

10 Squat Clean Thruster (60/45kg)
30 Kipping Handstand Push Ups
20 Thrusters (60/45kg)
20 Strict Handstand Push Ups
30 Front Squats (60/45kg)
10 Wall Facing Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 9.0 85-90% – high to very high intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Tons of upper muscle endurance today so you need to pace appropriately so you don’t blow up early! Be intentional and quick in your breaks and we recommend taking them early.

How it should Feel: MUSCULAR ENDURANCE! Shoulder fatigue will be the primarily limiter, along with some heart rate and leg endurance. Use hips as much as possible to offset it and then really hammer down the final set of front squats and handstand push ups.

WORKOUT STRATEGY & FLOW
Cluster (aka Squat Clean Thruster): Quick singles are the aim here! Be smooth and breathe with the reps.

Kipping Handstand Push Up: Sustainable sets is the aim. Use your hips and don’t be afraid to take quick breaks and get back to work.

Thruster: 5+ at a time is a great goal here. Squat clean the first rep and try to stick with it.

Strict Handstand Push Up: You can push these some but save enough in the tank for the final set of wall facing.

Front Squats: Bigger sets than the thrusters is the goal on these. 10+ would be awesome but some may have to do 4-5 quick sets due to fatigue so far. Just stay aware of the clock!

Wall Facing HSPU: Final set here! You can go to failure and try to finish before your shoulders give out!

Part C: Gymnastics

You are working within a minute & rest until the next minute to complete work:
2 rounds of:
minute 1: 20 V Ups
minute 2: 30 seconds Weighted Dead Hang on Rig [20/12.5kg dumbbell between legs] minute 3: 8-10 Strict Toes To Bar
minute 4: Max UNBROKEN Kipping Toes To Bar
Begin next round at the 6 minute mark

Score is both rounds of MAX UNBROKEN Kipping Toes To Bar

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.