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Strength & Skill:

*Do a set every 2 minutes

6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Build off feel. Keep a little in the tank.

WOD A:

AMRAP 7 Minutes
7 Box Jumps (24/20)
7 Toes to bar

TARGET SCORE
Target Reps: 126+ (9+ rounds)
Minimum Reps before Scaling: 90 reps (5 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE throughout and about a minute of PAIN CAVE! It’s an Open style workout right here, so accept that it’s going to hurt and come out moving. Use the clock to set, and maintain a pace. The only rest taken should be between the movements and not during.

How it should Feel: GASSY into GRIPPY with a touch of PAIN!!
All up and down, so control your breathing and keep a tempo for movements you’re comfortable with.

WORKOUT STRATEGY & FLOW
Box Jumps : You may rebound today if you really want to since it’s a shorter time domain and manageable reps. Stepping down is almost always our recommendation unless you are competing. If you do rebound, warm up plenty and swing those arms either way!

Toes to Bar: Unbroken every single time! Be aggressive with your hip drive and stay smooth.

WOD B:

8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
*Rest 2-3 minutes between sets.
**Feel hamstrings and glutes working –

STRETCH
Glute and Piriformis Stretch
Lower Lumbar Back Stretch

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.