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WOD: 5 Sets
AMRAP 3 Minutes

250/200m Row / 220m Run / 14/11Cal Row
20 Box Jump Overs (24/20)
Odd Sets: Max Overhead Squats (50/35) in remaining time
Even Sets: Max Front Squats (50/35) in remaining time

-rest 3 minutes between sets-

TARGET SCORE
Target Reps each set: 15+
Minimum Reps before scaling: 7

STIMULUS and GOALS
How to Pace: CHALLENGE! You only got 3:00 minutes to get through a short, push pace row and up tempo box jump overs only to be rewarded with squats. We will alternate the ending between Overhead and front squats on every set. Regardless of the ending the pacing should aggressive and consistent across.

How it should Feel: LACTIC ACID PARTY! Let’s be real here, this workout is going to blow your legs up. It’s up to you on how deep into that pain cave you are willing to go to get the desired score.. Stay moving with a controlled effort while using the time between movements to get a quick rest.

WORKOUT STRATEGY & FLOW
Row: Distance is short and effort should be moderately fast (80%+). Don’t come out sprinting on this only to put your lungs and legs in a deficit. Slow down the final 50m and focus on breathing through each pull. The goal should be sub 55 seconds.

Box Jump Overs: Pacing needs to be aggressive through these so stay low and try to minimize pause longer than 2-3 seconds between reps.

Overhead Squats (taken from the ground), Front Squats (taken from the ground): Weight is the same for both squat portions so make sure it’s something that you feel comfortable hitting for 15+ reps. Squat Snatch or clean into the first rep, aim for a steady and consistent tempo that keeps your legs from completely blowing up.

Strength & Skill:

For Time: (2 Sets)
5 Squat Cleans @ 60-65%
4 Squat Cleans @ 68-70%
3 Squat Cleans @ 75-78%
2 Squat Cleans @ 80-85%
1 Squat Clean @ 88-90%
*Rest 3-5 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.