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Strength & Skill

*Do a set every 2 minutes.

3 Front Squat + 5 Back Squat @ 60%
3 Front Squat + 5 Back Squat @ 65%
2 Front Squat + 3 Back Squat @ 70%
2 Front Squat + 3 Back Squat @ 75%
2 Front Squat + 3 Back Squat @ 80%

*Percentage of your Front Squat

WOD: 4 sets AMRAP 2 Minutes
25/20 Calorie Row
Max Wall Balls (15/10kg) OR DB KB Hang Clean and Jerks (24./16)
– rest 2 minutes between sets –

Target Reps each set: 20+
Minimum reps before scaling each set: 12

How to Pace: CHALLENGE into GRIND! Aggressive pacing through the Row into a grinding effort on wall ball OR hang clean and jerks. Aim for consistent effort on the Row that allows you to get right to work on the max reps. The goal should be to have at least 50 seconds on time to accumulate reps. We are giving both movement options of doing KB Hang Clean and Jerks now some of us need to work on heavy wall balls.
How it should Feel: LACTIC ACID PARTY! No matter what lift you choose, you’re going to be hurting. It’s only 4 sets, so hang in there and drive through until the end.

WORKOUT STRATEGY & FLOW
Row Erg: Ramp up the pace off the start for the first few calories and then settle into a moderate-fast effort (80%+). Don’t sell out; wind down the final 2-3 calories before transitioning off the Row.
Wall Balls: You must breathe through the motion here and try to stay squatting. The goal should be 25+ reps every time, so don’t stand there looking at it. Pick up the ball, and get right to work.
KB Hang Clean and Jerk: Single dumbbell here, and we are alternating reps. Stay smooth and steady, and be overly explosive with your hips on each rep. Work a smooth transition to cycle reps quicker.

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.