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Part A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull
1 Hang Power Clean
1 Floating Power Clean
1 Front Squat
60%, 65%, 70%, 75%

No Barbell option:
KB Swings x 10
Goblet Squat x 10
Air bike x 30sec

Part B: WOD

For Time:
30 Clean and Jerks (50/35) (* no dropping)
-straight into-
3 Rounds
25/20 Calorie Echo Bike
75 Double Unders
20 Pullups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! The 30 clean and jerks should be completed in quick steady singles or manageable touch-and-go sets, keeping heart rate under control before heading into the conditioning portion. Once on the bike, push for a hard but sustainable pace, then move smoothly into double unders. The goal is steady progress with minimal transition time and consistent pacing across all three rounds.

How it should Feel: GASSY! You should feel building fatigue in the shoulders and legs from the barbell, with the bike elevating heart rate into the red zone. Double unders will test composure under fatigue, requiring focus despite heavy breathing. The workout should feel like a grind that demands grit, with the last round of bike and jump rope being a fight to stay consistent.

WORKOUT STRATEGY & FLOW
Cycling Power Clean and Jerk : Light (under 50% of 1RM) with steady singles of 3-5+ touch-and-go sets. Keep the bar close, breathe between reps, and use leg drive on the jerk to save shoulders.

Echo Bike: Settle into a hard but sustainable pace (80%); avoid sprinting early and aim to push in the final round.

Double Under: Unbroken or break once quickly to avoid big rest periods. Lay your rope down every time.

Part C: Gymnastics
Hollow Hold 30 sec
Handstand Hold 30 sec
Max Handstand Walk/ Wall Walks 60 sec

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.