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PART A: Strength & Skill

10 Sets of (New set every minute)
1 Front Squat
*Build to a heavy single for the day.

*NO Barbell Option:
DBL or Single DB/KB front Squats x12
*choose weight to challenge your 12 reps
100m Run
**rest as needed before starting next set
*** increase weight as needed to challenge Squats

PART B: WOD

3 Rounds:
480m Run/ 500m Row/ 500m Ski/ 36/30Cal AB
9 x DBL KB/DB Front Squats (heavy)/ Goblet/ Air squat
15 Toes to bar/ Hanging Knee Raise/ V-ups/ Alt Hands 2 Toes
21 AbMat Situps

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!! Pacing needs to be aggressive from start to finish. Aim for consistent sets and round times while keeping transitions aggressive and seamless.

How it should Feel: LACTIC ACID PARTY into PAIN!!! No Chalk after the first round and no feeling sorry for yourself. Just put your head down and hammer through.

WORKOUT STRATEGY & FLOW
Run / Row: You need to get it moving quickly and settle into a moderate-fast pace where you can push at threshold but not blow up. Slow down the final 1-2 calories (that’s it) before exiting. Do not hesitate to get on and off the machine, and focus on not death gripping the handle.

Toes to Bar: Unbroken! It’s very doable, so don’t think about breaking unless it’s absolutely needed. Snappy hips on every rep!

Front Squats: The weight is moderate (ideally under 65% of 1RM), and all sets should and will be completed unbroken. Squat cleanly right into the first one, and don’t look back. Breathe through the motion and relax your grip.

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.