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Strength & Skill:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat
Min 3: 1 Back Squat
Min 4: 1 Back Squat
Min 5: 1 Back Squat
Min 6: 1 Back Squat
Min 7: 1 Back Squat
Min 8: 1 Back Squat
Min 9: 1 Back Squat
Min 10: 1 Back Squat

*Start at 60-65% 1RM Back Squat and build to a heavy single for the day

WOD: 8 sets (1 set every 3 minutes)
7 Hang Power Cleans (50/35kg)
6 Front Squats (50/35)
5 Shoulder to Overhead (50/35)
24 Double Unders

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Can you stay unbroken every set? We want to see a purposeful, push-pace effort where the barbell is fluent and not dropped until the final shoulder to overhead. Start a little conservatively and steadily ramp up the pacing across the first 2-3 sets. During the rest, ensure that your heart rate is under control and that you are ready to pick up the bar when the 3:00 hits. The goal should be to keep sets 1:1 (work/rest) across all rounds. Weight is the same on the barbell for all 3 movements.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This is a Bang, bang from one movement to the next type of workout. We don’t want any lost time on transitions, so be swift and aggressive.

WORKOUT STRATEGY & FLOW
Hang Power Cleans: Unbroken! The weight is moderately light and should not be a problem, so keep it flowing and lock out each rep.

Front Squats: No hesitation here. Pump through the reps while ensuring you reach full extensions each time. Breathe through the movement and pop that bar off your shoulders on the last rep to get your grip back for shoulder-to-overhead.

Shoulder to Overhead: The weight should allow you to Push press or Push jerk all 6 reps unbroken. Don’t think about it; just move.

Double Unders: Unbroken! Take a deep breath and get right to it. Make sure your rope is laid down correctly before the start of each 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.