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Strength & Skill

*Do a set every 2 minutes.

4 x 18 Front Rack Barbell Walking Lunge Steps
@ 60%, 65%, 70%, 75%
Or DBL DB’s by side walking lunges

WOD: For time
15 Thrusters (62/43)
-rest until 2:00-
23m Handstand walk
-rest until 4:00-
15 Overhead Squats (62/43)
-rest until 6:00-
23m Handstand walk
-rest until 8:00-
15 Thrusters (62/43)

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! And PAIN CAVE! Mental and physical failure is possible in this workout. Can you push past that breaking point to Hold consistent, non-stop sets. Go into this with the mindset that you are going to get the work done as quickly as possible with little to no breaks.
How it should Feel: PAIN! By the end of each set you should feel a burning sensation in your body like no other.

WORKOUT STRATEGY & FLOW
Thrusters: Weight is moderate (Under 70%of 1RM Thruster) with the intent to hit the first set unbroken. The second set will be the real challenge, and you should know around 8 reps in if you can go for broke. Breathe through the motion and explode out of the hole with your hips.
Handstand Walk: You either go for it or you don’t. If this is your strength, then go for broke. If you see the struggle bus rolling into town, then it’s time to kick down every 25ft for a quick rest.
Overhead Squats – taken from the floor: The midpoint of workout where position is king. Weight is the same as the thruster, and we would love to see it done unbroken, but the shoulders might be too fried for that. Regardless, try to settle into a consistently smooth pace and see if you can get to 8+ without stopping.

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.