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PART A: Strength & Skill

Front Squats

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Front Squat @84-89% 1RM Front Squat

PART B: WOD

2 Sets
AMRAP 5 Minutes
2 Squat Snatch (60/45kg)
3 Bar Muscle Ups/ 6x Chest -2- Bar
15/12 Calorie Row
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling: 2+5

STIMULUS and GOALS
How to Pace: STEADY! Stay steady through the two high-skilled movements while utilizing the row to recover. The goal is to stay smooth and consistent across sets and rounds. Take the first time and be a little cautious when testing the waters.

How it should Feel: CARDIO! Given the reps and weight, there’s no real reason to stop, so buckle up and enjoy the ride.

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight is moderate to light/moderate (under 70% of 1RM), but don’t let that entice you to touch’n go. Quick singles is what we are looking for to keep the desired intensity and not let your grip or shoulders overly fatigued.

Bar Muscle Ups: Unbroken! This should be smooth and not a hold up to you staying moving in the workout.

Row: Moderate and steady effort here (75%) while focusing on breathing and relaxing your grip and shoulders.

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.