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PART A: Strength & Skill

5 Sets (1 set every 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean

PART B: WOD

10-9-8-7-6-5-4-3-2-1
Bench Press (70/50kg)
Back Squats (100/70kg)

*Subbing note: If you don’t have two barbells/racks we recommend you doing Dumbbell Bench Press for double the reps with 25/17.5kg

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY and GRIND! This is a moderate to heavy weight, and we all want a good pump session with a hint of cardio. Pace it out on the 10-7, and after that, it’s smooth sailing. The rest should be between the movements, not during.

How it should Feel: MUSCULAR ENDURANCE! Be smart, don’t go to failure, and have fun!

WORKOUT STRATEGY & FLOW
Back Squat: Moderate-heavy weight under 70% of 1RM to stay unbroken through each set.

Bench Press: Same as the back squat, under 70% of 1RM. Don’t push yourself to failure and break before it breaks you.

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.