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Strength & Skill

*Do a set every 2 minutes.

3 Bench Press @ 80%
2 Bench Press @ 85%
1 Bench Press @ 90%
1 Bench Press @ 95%
1 Bench Press @ 100%

WOD: Partner Throwdown Thursday
5 Sets: AMRAP 2 minutes
Partner 1: 6 Overhead Squats (85/57)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch

-then-

Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes between sets-

SCORE: Synchro Burpee Pull Ups
Target reps each set: 15+
Minimum reps before scaling each set: 10

How to Pace: GRIND into the PAIN CAVE! We want a calculated intensity/game plan that allows the both of you to finish at or near the same time while keeping a constant work effort through the burpees. Don’t try and bury one another. Work together and adjust on the fly to survive.
How it should Feel: PAIN! After going all out on the final set, I want you both on the ground.

WORKOUT STRATEGY & FLOW
Overhead Squats: Weight should be moderate (under 75% of 1RM overhead squat), where you both can squat snatch the first rep, and get right to work. Unbroken needs to be the goal across all sets, so settle in and breathe through each rep.
—NOTE: taken from the ground every time. But you can clean and jerk to overhead squat or snatch it.
Box Jump: Higher box, so really focus on exploding and pulling your knees up. We never recommend rebounding, so jump or step down with little rest between reps.
Burpee Pull-Ups: Pacing needs to be established by the slower athlete. The first four sets should be controlled and consistent while selling out on the 5th set.

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.