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Strength & Skill:

*Do a set every 2 minutes.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: 5 Sets
AMRAP 2 Minutes 30 Seconds
200m Run/ 250m Row/ Cal AB/ Sled push x 5 lengths (60sec)
8m Handstand Walk/ Wall walk x 3
In Remaining Time: Max Distance Farmers Carry walking Lunge (2×24/16)
-rest 90 seconds between sets-

TARGET SCORE
SCORE = Meters of Farmers Carry Lunge +kg
Target reps each set: 50+
Minimum Reps before scaling each set: 20

STIMULUS and GOALS
How to Pace: CHALLENGE!
Short amrap where you buy in with moderate distance sled into a quick handstand walk only to be rewarded with max distance lunge walk in the remaining time. And yes, we are going through this 5 times so buckle up and try to maintain a moderate push pace effort that allows you to be aggressive through the sled and handstand while staying consistent on the lunge.Let’s aim for at least a minute of lunging.

How it should Feel: LACTIC ACID PARTY!! It will hurt a little, but before you know it’s over, it’s time to recover.

WORKOUT STRATEGY & FLOW
Sled Push: Sled weight is moderate, and there isn’t much time, so let’s try and complete this without stopping. Only if you need to make turns, so keep the legs turning.
—–if you don’t have access to a sled, today we are subbing with either Plate Push for same distance OR with 16 Dumbbell Box Step Ups (2×35/25 @ 20″)

Handstand Walk: Unbroken! Should not even be a hesitation if you are proficient at these. It’s just here to annoy you. If you still need work here, then don’t spend more than 45 seconds here.

Dumbbell Farmer Carry Lunge: Tilt the heads forward and get moving. Try to give a light swing to boost momentum with each step.

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.