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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Front Squat + 3 Back Squat @ 70%
3 Front Squat + 3 Back Squat @ 75%
2 Front Squat + 2 Back Squat @ 80%
2 Front Squat + 2 Back Squat@ 85%
1 Front Squat + 1 Back Squat @ 90%

% of Front Squat Weights

WOD: 4 Sets
15 Double Dumbbell/ KB Snatch (2×22.5/15)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar/ Hanging Knee Raises
15 GHD Sit Ups/ Anchored Situps
15/12 Calorie row

– rest 2 minutes between sets –

*Start on any Station and Move in Prescribed order.

Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes

How to Pace: STEADY! We want you to push yourself each set AND try to keep them all within 5-10 seconds of the same finishing time each set, regardless of the order.
How it should Feel: GASSY and MUSCULAR ENDURANCE! Everything is getting attacked in this workout. Recover your breathing and shake your arms out during your rest.

WORKOUT STRATEGY & FLOW
Double Dumbbell Snatch: This is the start of each set after a break, so try and complete these in 1-2 sets. Keep your chest high while being overly explosive with the hips for each rep. only 1 head of each dumbbell has to touch the ground
Box Jump: Smooth and steady through these. It’s required that you step down (not optional), so just stay moving.
Toes to Bar: Unbroken would be great, but given the magnitude of everything together, don’t be ashamed to break into 2-3 sets to stay aggressive.
GHD Sit Up: Non-stop, steady reps while focusing on breathing to help prepare for the bike.
Row / Bike: Definitely the icing on the cake here so get on the rower/bike, try and ramp it up and settle into a mod-fast push pace effort. The goal should be to finish under 50 seconds every set

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.