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Strength & Skill:

Every minute on the minute for 10 minutes:
Min 1: 1 Back Rack Box Squat @ 5/10 RPE
Min 2: 1 Back Rack Box Squat @ 5.5/10 RPE
Min 3: 1 Back Rack Box Squat @ 6/10 RPE
Min 4: 1 Back Rack Box Squat @ 6.5/10 RPE
Min 5: 1 Back Rack Box Squat @ 7/10 RPE
Min 6: 1 Back Rack Box Squat @ 7.5/10 RPE
Min 7: 1 Back Rack Box Squat @ 8/10 RPE
Min 8: 1 Back Rack Box Squat @ 8.5/10 RPE
Min 9: 1 Back Rack Box Squat @ 9/10 RPE
Min 10: 1 Back Rack Box Squat @ 9/10 RPE

WOD: 8-16-24-32 
Hang Squat Cleans (50/30)
*8 Over the Bar Burpees after each set of Hang Squat Cleans

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 10 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Today is all about the lower body and keeping a near non-stop effort across. Using the time between the stations as rest is key but should not be overdone. During this ascending rep scheme, our pacing should start off moderately conservative to have enough left in the tank for those larger sets down the line where we want you to push more aggressively to hang on and move!

How it should Feel: GASSY and/or LACTIC ACID PARTY! Lower body will be screaming to stop! Don’t give in! Keep pushing through the pain. Your grip may be fatigued as well from the lightweight and frequent pulling!

WORKOUT STRATEGY & FLOW
Hang Squat Clean: Weight is light (under 40% of 1RM Squat Clean), where you should aim for sets of 8 or more. Flow with the barbell and use the momentum to cycle reps smoothly and efficiently. Focus on breathing at the top of each rep. Find a foot placement where you are not constantly jumping in and out of each rep.

Burpee Box Jump Over: Just move and try not to blow up your lungs/legs anymore. If needed, take a quick break at the bottom of each burpee and jump explosively up to the box. The height is higher than average, and it will be much more difficult as the lactic acid builds. Try to keep these under 45 seconds per 8 reps

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.