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Strength & Skill

*Do a set every minute and thirty seconds.

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 60%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 65%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 70%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 75%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 80%

* Pause for 2 seconds in catch of the split jerk

**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it; focus on keeping the bar close to the shins, thighs and hips on the deadlift and clean**

https://www.youtube.com/watch?v=9oOHervLvnQ

WOD: AMRAP 15 Minutes
5-10-15-20-25…
Row (calories) / AB / 100m Run
Burpees
DU’s

STIMULUS and GOALS
How to Pace: STEADY! Not the time to be a hero. Be aggressive with the transitions and try to keep the effort consistent on all the stations. Pacing should stay moderate (75%) at each station.
How it should Feel: CARDIO! Get some good tunes on, put your head down and go to work.

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.