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Skill & Strength:

3 Front Squat @ 60%
3 Front Squat @ 65%
2 Front Squat @ 75%
1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%
1 Front Squat @ 95%
1 Front Squat @ 100 + %

WOD: Complete 4 Rounds for time

250/200m Row; 15/12 calories Assault Bike; 200m Run
6 Squat Cleans (75/52)
2 Legless Rope Climbs
-rest 2 minutes-

How it should Feel: LACTIC ACID PARTY! The total body bump after all of these 3 movements will be real if you keep intensity up! The rest lets you recover just enough to keep attacking each round!

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.