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Strength & Skill

4-5 heavy sets
*Do a set every 2 minutes.
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%

*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: 2 sets
480m Run/ 500m Row/ Ski
10x alt Single Arm KB/ Dumbbell Burpee Clean and Jerks (30/24)
100m KB Farmer Carry (1×32) (50m each arm)

-rest 2 minutes-

500m Row/ 480m Run
10 Sandbag on Shoulder Squats (70/35kg)
or 10 DB/KB (on shoudler) squats on each side
100m Sandbag Bear Hug Carry (150/100)
OR DB / KB on Shoulder

-rest 2 minutes between sets-

TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a fun combo of some aerobic work and “fun” dumbbell/sandbag movement combos! Push on the parts you feel strong with, and just stay moving with points you typically struggle.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! This run/row is set up to get your heart rate spiked so you have to move some odd object load under fatigue. Have a “controlled push” on each aerobic portion and get into the dumbbell and sandbag so you can get work done immediately!

WORKOUT STRATEGY & FLOW
Run/Row: We’d like an ~85% effort here. Get up to speed quickly and only slow down at the end a touch if you need to so you can move into completing the next movements immediately.

Single Arm Dumbbell Burpee Clean and Jerks: Steady on these! They are a lot of work for each rep. Use the hips well on the Clean into your Jerk. We recommend push jerks to save your shoulders. The burpee is ideally a quick “pop” off the ground into the clean.

Single Arm Dumbbell Farmers Carry: You can hook grip if you like! Just aim to stay smooth and keep your body as vertical as you can

Sandbag on Shoulder Squat: We want them on the shoulder today just like the Games! We recommend to place it on the top of your shoulders as close to the middle of your top back as you can. Steady it with an arm that way you won’t have to side bend and cook out either side.

Sandbag Bear Hug Carry: Get that bag locked in and go! Try to not stop moving until the halfway mark or more, if at all possible. Wrap those arms and move! The rest comes in just after so you can finish this push with intensity.

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.