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Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2x (Clean Pull + Clean) @70% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
Clean Pull + Clean @75% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
2x (Clean Pull + Clean) @75% 1RM Clean
Clean Pull + Clean @80% 1RM Clean
Clean Pull + Clean @82% 1RM Clean
Clean Pull + Clean @85% 1RM Clean
Clean Pull + Clean @88% 1RM Clean
Clean Pull + Clean @90% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean

Part B: WOD

6 Sets
AMRAP 2:00
15 GHD Sit Ups
12 Deadlift (120/80kg)
Max Distance Handstand Walk
-rest 1:00 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Distance each set: 20m
Minimum Distance before scaling each set: 10m

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is about efficient, fast transitions, tight midline control, and staying composed when your core is taxed. Each set should be treated like a sprint to earn handstand walk time. Come out moving every set.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Today’s workout is a midline and posterior chain stamina test with a gymnastics skill finisher under fatigue. Rest is short, so don’t waste it.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Non-stop and aggressive! Use the whole body and breathe through every rep.

Deadlift: Moderate-heavy weight (under 75% of 1RM) with the intent to go and stay unbroken across sets.

Handstand Walk: Take a deep breath before starting and try to complete fast 10-15ft or more unbroken sections.

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

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.