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Part A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean + 1 Split Jerk @60% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @65% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @70% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @75% 1RM Clean and Jerk

Part B: WOD
Tabata Style: Work/Rest
For total reps, every 2min 30sec for 5 rounds, complete:
8x 25m Shuttle Runs (250m Row/ 16/12 Cal AB
10 Clean and Jerk (60/45kg)
Max Lateral Burpees over the Bar in the time remaining
*Rest 1 minute between rounds.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 30+ (5+ burpees each set)
Minimum Reps before scaling each set: 22 (2 burpees each set)

STIMULUS and GOALS
How to Pace: GASSY and LACTIC ACID PARTY into PAIN CAVE!! This workout will be fast. Ensure you warm-up well to treat this like a true high intensity effort. The pain will set in after round 3 and you have to stay in it through round 5!

How it should Feel: CHALLENGE into PAIN!!! Due to the nature of the workout, your movement speed will dictate your pacing on the leaderboard. In your warm-up, practice working your shuttle run pace and cadence, how you will cycle the barbell and your rhythm, footwork and total overall speed on burpees. You have to start somewhat fast and stay fast to accumulate a competitive number of burpees on this. For those with Games aspirations, you likely need to get 10+ burpees each round at minimum.

WORKOUT STRATEGY & FLOW
Shuttle Run: To have a chance in this workout these need to be done in 60-75 seconds. That’s 1 shuttle every 6-7 seconds which is fast! Respect the speed needed and stay mentally tough to sustain that pace. Don’t change up how you normally do these but do them with intensity.

Power Clean and Jerk: Touch’n go will blow up your heart rate but you can do some 2s and 3s likely if you go right back to the barbell after sets and you are very capable in your barbell cycling. Quick singles are the way for most of us to stay in it.

Lateral Burpee over the Bar: Your footwork is important here and how low you stay to the ground. Low and go for each rep on these. Do your best to not stand up all the way as you jump over the Dumbbell as this is a time waster in a workout like this. For those who are burpee ninjas, try to get your chest to the ground first with soft, bent arms, and then let your hips fall into the ground to “kip” into your next rep. There’s no time to rest and all of them need to be essentially a sprint pace. We recommend jumping most to all to keep your speed up. There isn’t time to step down. Race the clock here and see if each round you can squeak out 1 more than planned.

Part C: Gymnastics

Week 4
Do 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.