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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 sets of 3 reps
Tempo Back Squat @ 55%
*Tempo is 3 seconds down, 3 second pause in the bottom.

WOD: Partner Workout
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (30/24)
Partner 2: 10 Power Cleans (52/35)
– rest until 6 minutes –

3 Rounds
Partner 1: 10/8 Calorie Bike
Partner 2: 20 Wall Balls

*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements

Target Time workout 1: sub 4 minutes
Target Time workout 2: 6-7 minutes
Time Cap Workout 1: sub 5 minutes
Time Cap Workout 2: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Anytime you partner up with someone, it should light a fire deep within. Pacing on both ends should be smart and timed out so that both can finish around the same time for seamless transitions. Don’t be the one to crush your stations, only to bury your partner where they can not recover.
How it should Feel:
LACTIC ACID PARTY! Part one is a primer, and part 2 is all heart and determination. Let’s see who throws in the towel first.

WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: Smooth and steady through these while aiming to finish in 20-25 seconds.
Power Cleans : Weight should be light (-50%) where all reps can be completed unbroken. Use your hips and don’t over-pace these so the transitions to burpees can be seamless.
Bike: Let’s get a moderately fast pace that lasts under 35 seconds. When you get on the bike, ramp it up for 2-3 seconds and then settle into your pace. Reset the bike every time, don’t be that person who takes the rollover calorie.
Wall Balls: Unbroken has to be the goal, even though this will be the hardest part of the workout. Be steady and breathe at the top of each rep with a slight pause to keep your breathing under control.

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.