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Strength & Skill

*Do a set every 2 minutes.

2 Pause Front Squat + 3 Front Squat @ 70%
2 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 1 Front Squat @ 80%
1 Pause Front Squat + 1 Front Squat @ 85%
1 Pause Front Squat + 1 Front Squat @ 90%
*Pause is a 3 sec hold at the bottom.

WOD: Partner Throwdown!
Partner “Larry”
15-12-9-6-3
Synchro Front squats (50/35kg)
Synchro Bar-facing burpees
100m Farmers Carry (2×24/16) **carry each
after each round (Switch as desired on carry)

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Target Time: 15:00-20:00 minutes
Time Cap: 22 minutes

How to Pace:
STEADY! Hero Workout! But this time, we are performing it with a partner. What better way to spend a Friday than with a buddy and a gut-punching workout? Remember, these are meant to suck, push through, and communicate. Plan for a moderate and strategic effort that allows both of you to keep a consistent pace, then not slow down any at the end.
How it should Feel:
LACTIC ACID PARTY! A lot of legs and heavy breathing here. Stay calm, take the first few rounds steady, and then when you see the light at the end of the tunnel then, it’s time to push.

WORKOUT STRATEGY & FLOW
Front Squat: Weight should be light (under 50% of 1RM) where reps could be completed unbroken across rounds, or very close to unbroken. The synchronization happens when both athletes reach the top of the squat. Practice before starting and try to squat clean the first rep for some smooth and quicker sets. Stay calm through these, don’t pump them out to blow up on the burpees.
Bar Facing Burpee: Be steady here and ensure this is paced by the slower athlete. Both chests have to be on the ground together before going over the bar into the next rep.
Sandbag Bear Hug Carry: Bag is lighter than normal, but the distance is longer. Try and split into 2-4 sets with quick transitions. Communicate, and don’t go for broke.

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.