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Strength & Skill

*Do a set every 2 minutes.

3 Front Squat @ 70%
2 Front Squat @ 75%
1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%

WOD: Partner Throwdown
4 Sets
AMRAP 4 Minutes
500m Row (each, at the same time)
10 Synchro Burpee Pull Ups
Max Cleans (90/65 (split)
– 1 minute rest between sets –

Target Reps each set: 10+ (Including both partners)

How to Pace: STEADY! Into a the PAIN CAVE! It’s one of those workouts where you have to buy the cow if you want the milk. Start controlled and consistent through the first two stations to have at least 45 seconds for the cleans.
How it should Feel: PAIN! Like the fourth of July is going off in your legs!

WORKOUT STRATEGY & FLOW
Row: Moderate-push pace (75%+) effort to finish under 2 minutes. It does no good to sprint and then wait on your partner. Have a planned pace that allows both to exit the rower comfortably and right to work on the burpees.
Burpee Pull Up: The synchronization happens when both chests meet at the bottom of the burpee and the chins are over the top of the bar (together). Pacing must be pushed cautiously to avoid lighting up your pull before the cleans. The goal is 60 seconds to finish.
Clean: These may be power OR squat cleans; ensure the more coherent partner goes first. Weight is moderately heavy (80% or less of 1RM), where 1 rep should be completed back and forth. If you and your partner are comfortable, then maybe 2 reps back and forth, a little extended rest between.

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.