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Strength & Skill

*Do a set every 2 minutes.
5x 3 Tempo back squats
@55%, 60 % (x2) 65% (x2)

*Tempo is 3 seconds down, 3 second pause in the bottom.

WOD: Partner Workout, for time:
400 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Synchro Sandbag Cleans [OR 4 Power Cleans (84/52) ] *Split all box step up reps as needed
**Synchro is the bag at the top of the rep

TARGET SCORE
Target Time: sub 16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack this partner workout with smart, calculated reps/sets. Split the work up to allow consistency and practice switching on and off the box before starting to cut down on transition. Be ready to attack the bag within 5-10 seconds of the 2-minute mark and get right to work.
How it should Feel: PAIN!!! You and your partner need to agree that you won’t kill each other, but you both have to go into that dark place to finish this faster than you thought possible!

WORKOUT STRATEGY & FLOW
Box Step Ups: There are multiple ways to approach this. You can do 5-10’s back and forth. This will allow for intensity to stay high while getting a good 1:1 rest. If you love switching every rep for speed, and stay on opposite sides of the box, you can try that as well!
You may want to alternate on who starts and ends on the box before going to the sandbag to avoid burning out.
Sandbag Clean to Shoulder: This has to be attacked and pushed to where both finish under the 25-second mark. Your kegs are going to get pretty beat up from the step-ups, so be violent with your hips, and once it hits the ground get right back on it.

Partner Flow
FOR TIME – Goal is to complete 400 Box Step Ups as a team, as quickly as you can.

0:00 – 2:00 At 3,2,1..go…you and your partner both need to perform 4 Synchro Sandbag Cleans as soon as the 4 reps are done partner 1 gets to working on the step ups while partner 2 rests. Switch as needed.

2:00 – 4:00 At that 2 minute mark, stop working on the step ups and complete another 4 Synchro Sandbag Cleans. As soon as the 4 reps are complete, you will pick back up on the box step up rep you and your partner left off on.

…..repeat this at the 4:00, 6:00, 8:00….until you and your partner have reached a combined 400 reps.

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.