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Strength & Skill

*Do a set every 2 minutes.

3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
2 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE

*Build as heavy as possible, in as few sets as possible. Practice big jumps

WOD: FULL SEND FRIDAY!
4 Rounds
10 Double Dumbbell Hang Cleans (2×24/16)
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
-rest until minute 8-

4 Rounds
10 Double Dumbbell Push Jerks (2×24/16)
10 Toes to bar
5 Shuttle Sprints (15m)
-rest until minute 16-

4 Rounds
10 Double Dumbbell Hang Clean and Jerks (2×24/16)
5 Bar Muscle Ups
10 Box Jumps (24/20)

TARGET SCORE
Target Time each set: 4-5 minute
Time Cap each set: 6 minutes\

STIMULUS and GOALS
How to Pace: PAIN CAVE! These 3, 4-round triplets are designed to allow an aggressive, high intensity to be kept. Sets, weights, and rest are all catered for you to be successful and stay in attack mode. Be aggressive on transitions and aim to keep rounds and sets consistent across.

How it should Feel: MUSCULAR ENDURANCE! By the time the PAIN sets in the workout will be over. Lather, rinse, and repeat until the job is done.

WORKOUT STRATEGY & FLOW
Double Dumbbell Hang Power Clean: Unbroken! Be aggressive with your hip drive and relax your hands at the top to help the grip.

Chest to Bar: Unbroken! The worst case is 2-sets but regardless, be aggressive and don’t stare at the bar.

Box Jumps: Smooth and steady, no need to rebound. Focus on keeping your breathing under control and try not to rest too long at the top or bottom.

Double Dumbbell Push Jerks: Unbroken! Big hips every time, and breathe through the motion.

Toes to Bar: Same as the chest to bar! Unbroken would be great but don’t hesitate to break into 2-sets if it allows you to stay aggressive.

Shuttle Sprints: 1 Steady on here while focusing on quick turns and getting back up to speed.

Double Dumbbell Hang Clean and Jerks: This will probably be the hardest part of the workout. 2 sets would be a sage bet to allow you to get right to work on the bar muscle ups. Control your breathing and be explosive with your legs and hips.

Bar Muscle Ups: Unbroken will save your grip more than breaking into 2-sets. Relax your hands at the top and be aggressive with the kip.

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.