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Part A: Strength & Skill

Burgener Warm Up Clean – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

10 minutes to build to a heavy Power Clean

Part B: WOD

6 Rounds
25 x Wall Balls (10/7)/ Goblet/ Air Squats
25 x Pushups
25 x Box Jumps Overs (24/20)/ Step Ups
220m Run/ R250m Row/ 16 Cal AB

STIMULUS and GOALS
How to Pace: GRIND! Into PAIN CAVE!! All grind and all heart, just put your head down and go to work. Be strategic and calculated on sets with purposeful rest to sustain a consistent and moderate intensity across rounds.

How it should Feel: MUSCULAR ENDURANCE, GASSY then PAIN!!! Just get through it and make sure you got some good tunes lined up.

WORKOUT STRATEGY & FLOW
Wall Balls: 2-3 sets would be ideal. However, after the first round, it might turn into survival mode, and a quick set of 10 might be the play. Regardless, don’t rest longer than you work.

Burpee Box Jump Over: Smooth and steady! There is only a point in selling out once you reach the final 10 reps. Breathe through the motion, and if you need to rest, do so at the bottom of the burpee.

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.