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PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Back Squat @73-78% 1RM Back Squat

PART B: WOD

AMRAP 9 Minutes
3 Squat Cleans (70/454kg)
1 Wall Walks
3 Squat Cleans
2 Wall Walks
3 Squat Cleans
3 Wall Walks
6 Squat Cleans
4 Wall Walks
6 Squat Cleans
5 Wall Walks
6 Squat Cleans
6 Wall Walks
9 Squat Cleans
7 Wall Walks

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Reps: 48+ (through the 6 Wall Walks)
Minimum Reps before Scaling: 25 (Through the 4 Wall Walks)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the round will feel like an endless pit. Start with a controlled and methodical pace that allows you to breathe comfortably between movements.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!! The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.

WORKOUT STRATEGY & FLOW
Squat Cleans: Weight should be light and comfortable (under 65% of 1RM). All reps should be completed in singles to avoid prolonged rest between movements.

Wall Walks: Try and complete these with minimal rest time between reps. If you feel yourself start to blow up, it’s time for a quick pause or roll out at the bottom.

PART C: 8 minute EMOM
Odd minute: Max Unbroken Ring Support Hold [within the minute]

Even minute: 3-7 Ring Dips [strict or Kipping]

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.