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PART A: Strength & Skill

3 Sets (New set every 3 minutes)
15 Back Squat @5-6/10 RPE

4 Sets (New set every 1 minute and 30 seconds)
5 Back Squat @6.5-7.5/10 RPE

Part B: WOD

8 Minute EMOM
5 Power Clean and Jerks (60/45kg) + (5 x Slam Balls + 5 x Burpees)
*Pick a weight you can keep unbroken.

-rest 2 minutes-

8 Minute EMOM
10 Box Jump overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate to moderate/high intensity
Target Time minutes 1-8: sub 15 seconds
Time Cap minutes 1-8: 25 seconds
Target Time minutes 11-18: sub 30 seconds
Time Cap minutes 11-18: 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! Solid barbell cycling work today as you come out with a moderate-high intensity on smooth and methodical sets. The purpose of this session is to help improve bar path, cycling capacity, leg conditioning, and efficiency to help cut down on time under tension during barbell and box jump workouts.

How it should Feel: GASSY and MUSCULAR ENDURANCE!! Choose your weight wisely, or you will fail miserably during the rest. Focus on controlling your heart rate.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderately light (under 60% of 1RM Power clean and Jerk) where you can maintain unbroken reps all the way through. Breathe through the motion and remember; smooth is fast, fast is smooth.

Box Jump Over: We have this under some fatigue but we are building some leg conditioning with this bounding work! Stay low and smooth on the box and find a good cadence you can repeat each rep!

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.