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WOD:
30 Pull Ups
30 Back squats (40/30)
30 Burpees

-Rest 1:00-

20 Chest to Bar
20 Front Squats (50/35)
20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups
10 Overhead Squats (60/40)
10 Bar Facing Burpees

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Moderate to moderate high intensity on these triplet chippers. Volume decreases as skill increases across sets. Start steady and see if you can gradually increase the pacing from set to set. Short breaks between ensure that the bar is set and you are ready to go at the end of the 60-second rest.

How it should Feel: LACTIC ACID PARTY! It honestly comes down to how bad you are will to hurt through the squats and burpees. Stay in attack mode!

WORKOUT STRATEGY & FLOW
Pull Ups: Unbroken is the ultimate goal. 2 sets would be the minimum. If you break, make sure it’s not for long.

Back Squats: taken from the ground ; Weight is very light (-30%) where unbroken or bust. Breathe through the motion, and don’t worry about pumping them out. Just keep a steady pace that doesn’t blow up the legs.

Burpees: Just good old fashion, regular burpees here. Stay steady and as close to non-stop as possible.

Chest to Bar: Same as pull-ups, unbroken is what we want.

Front Squats: Take from the ground, squat clean into that first rep, and go. Breathe through every rep and try to go unbroken. Weight is light (-40%), so stay steady through the sets.

Burpees to 6-inch Target: Same as the regular burpees, don’t rush until the final five reps.

Bar Muscle Ups: Unbroken, or 2 sets minimum. Big hips and grind through.

Overhead Squats: taken from the ground; Squat snatch and pump through these reps. Weight is moderately light (-50%), whereas unbroken is the only option, so make it happen.

Bar Facing Burpees: These are all out. Once that bar hits the ground, so should your chest. Be aggressive and finish the workout on a strong note.

Strength & Skill:
2 Sets
10 Power Cleans @ 135/95# or 65-70% 1 RM Power Clean
8 Power Cleans @ 155/105# or 70-75% 1 RM Power Clean
6 Power Cleans @ 185/135# or 75-80% 1 RM Power Clean
4 Power Cleans @ 225/155# or 80-85% 1 RM Power Clean
2 Power Cleans @ 255/175# or 85-90% 1 RM Power Clean

*Rest 3 minutes between sets.
*Cycled or fast singles.

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.