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Strength & Skill

*Do a set every 2 minutes.

1 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 3 Back Squat @ 70%
1 Pause Back Squat + 3 Back Squat@ 80%
1 Pause Back Squat + 3 Back Squat @ 80%

*Pause for 2 seconds in the bottom of the squat

WOD: EMOM x 7 (21:00)
Minute 1: 6 Clean and Jerks (60/42)
Minute 2: 12 Wall Balls
Minute 3: 24 Crossover Single Unders or (48 Double Unders)

How to Pace:
CHALLENGE! Workouts like this are great for building skills but also help build capacity. Aim for consistency on sets and rest time.
How it should Feel:
CARDIO! Everything is doable with a non-stop effort. Enjoy the rest and be ready to work at the top of each minute.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderately-light (-50%), where all 6 reps can be completed unbroken every round. Don’t get fixated on speed, but try and focus on being efficient and fluent with the motion. Smooth is fast, fast is smooth.
Wall Balls: Same weight we always use, but height goes up 12”. Regardless we still want to see unbroken sets across. Try and keep your feet planted while generating power through your hip drive.
Crossover/Double Unders: Choose a version that allows you to stay unbroken and keep the stress level down.

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.