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Strength & Skill

30 Back Squats @78-83% of 1RM Back Squat
-OR-
50 Back Squats @63-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.

WOD: 5 Rounds
220 meter Run/ Row/ AB
12 Toes-to-Bar
8 Alternating Dumbbell Snatches (30/22.5kg)

TARGET SCORE
Intended Workout RPE: 8.5–9.5 – 85–95% – high to very high intensity
Target Time: sub 10 minutes
Time Cap: 11 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing must be moderately aggressive (80%+) to get faster in the final two rounds. You want to be innovative in the first three rounds and not blow up. Aim to keep them consistent until you hit the 4th, and then it’s time to start getting more aggressive on transitions and cadence.

How it should Feel: GASSY and GRIPPY! Toes to bar and heavy snatches will steadily eat away at your grip. During the run you have to recover your arms in order to survive.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderately-fast (80%+) with the goal to stay under 50 seconds. Keep your hands loose and relaxed.

Toes to Bar: Unbroken is the goal, so have some chalk in the pocket for the run and get right to work. Quick broken up sets can work but stay disciplined on your rest!

Dumbbell Snatch: Heavier dumbbell today. Touch and go should be the goal but don’t be afraid to complete fast singles if it keeps you moving and efficient.

PART C: If time allows

3 Sets of Barbell Bicep Curl 21s
Each set:
7 reps Bottom to Half Way
7 reps Half Way to Top
7 reps Full Curl
*Rest as needed between sets.

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.