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Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk
2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk

*Hang is from above the knee.
** Hang Clean into Squat

WOD: 4 Sets (1 set every 2:30)
100m Run
20 GHD Situps/ Anchored Situps MB

-Rest 5 minutes-

4 Sets (1 set every 2:30)
20/16 Calorie Row
4 x Muscle Ups/ 12 x Chest 2 Bar

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 15 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing should be aggressive while aiming for at least 30 seconds or more rest. Move fast and be smooth on transitions.

How it should Feel: GASSY! Sets are short, and the rest are even shorter. Stay upright during rest and focus on controlling your heart rate.

WORKOUT STRATEGY & FLOW
SEE FLOW OF WORKOUT BELOW

Run: You know the drill on these. Stay moving and consistent. The goal should be under 50 seconds to finish the run. SUB FOR SHUTTLE RUN IS 20/16 CALORIES ON MACHINE

GHD Sit Up: Non-stop/unbroken is the only thing we want. Be aggressive with the arms and snap your hips on every rep.

Row: Like the shuttle run, we want to be aggressive and try to finish around the 60-second mark. Big, strong hip drive; remember to roll the arms up on the ascent.

Work for efficiency of each of your reps. Take a break, shake it out if needed and keep moving

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.