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Part A: Strength & Skill

*Do a set every 2 minutes. 10 minutes total.

1 x Power Clean, 1 x Hang Squat Clean, 1 Jerk

Build up to a heavy complex for the day

Part B: WOD “NANCY”
5 Rounds For Time
400m Run/ 500m Row/30/22Cal AB
15 Overhead Squats (45/30kg)

TARGET SCORE
Intended Workout RPE: 8-9 – 80-90% – high to very high intensity
Target Time: 11-13 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! It’s an old classic where the weight on the bar was a factor back in the day. Now, you are a well-oiled machine ready to blow the roof off and not look back. Set a pace off the start and see if you can hang on!

How it should Feel: GASSY! She’s not nice to you; your legs will swell up like a balloon, and the run will feel like you’re running in sand. Everything happening to you is normal, stay calm, and don’t let off the pedal.

WORKOUT STRATEGY & FLOW
Run: It is very important to approach this within your limitations and not overly aggressively. Your effort should be moderately fast (75%+) and adjusted as you get deeper into the rounds. Save the hard push until the last round. Your goal should be to run under 2 minutes.
Overhead Squat: Lightweight (under 40% of 1RM), so squat snatch and get right into it. All sets should be completed unbroken while being mindful not to pump through the reps, but rather stay smooth and steady to keep your legs from blowing up.

Part C : Gymnastics

Week 3
Do 3 x sets:
15 x Box Dips
5 x Jump from box into Hollow Swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated Leg Lifts over a DB (sit upright)

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.