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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Box Squats @73-78% 1 RM Back Squat
5 Box Squats @73-78% 1 RM Back Squat
5 Box Squats @73-78% 1 RM Back Squat
3 Box Squats @80-85% 1 RM Back Squat
3 Box Squats @80-85% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.

WOD: For Time
21 Thrusters (40/30kg)
21 Chest to Bar Pull Ups
100m Farmers Carry 32/24kg)
18 Chest to Bar Pull Ups
18 Thrusters (40/30kg)

-Rest 2 minutes, then-

15 Thrusters (60/45kg)
15 bar muscle ups
100m Farmers Carry 32/24kg)
12 Bar Muscle ups
12 Thrusters (60/45kg)

TARGET SCORE
Intended Workout RPE: 9-9.5 – 90-95% – high to very high intensity
Target Time workout 1: sub 3 minutes
Target Time workout 2: 5 minutes
Time Cap workout 1: 5 minutes
Time Cap workout 2: 7 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!! We all saw what the workout did to many of the athletes. Learn from their mistakes and be smart on the first workout. Pacing should be moderately aggressive on both, with calculated breaks to avoid blowing up.

How it should Feel: PAIN!! The push/pull combo is a classic arm wrecker; the heavy yoke each workout is a sneaky heart attack thrown in the mix.

WORKOUT STRATEGY & FLOW
Thruster: First weight should be unbroken, or 2 sets at most! Just suck it up and make it happen while the second weight we highly recommend breaking into 2 sets. Even if you can go unbroken you have to play it smart and know that it’s only going to get worse.

Kipping Chest to Bar: Unbroken is possible for some, however, if you know your grip or fatigue is prone to burning out then break it into quick manageable sets.

Farmers Carry: Unbroken! Take a deep breath and rock these two carries out.

Bar Muscle Ups: Plan to break more than you think. After all the pushing and pulling prior it’s better to play it safe, than push to failure out of the gate. If you plan to perform smaller sets than be aggressive on your rest.

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.