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PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat

PART  B: WOD

2 Sets: 15-12-9
AB Cal 15-12-9 (run 200/150/100) Row (250/200/150m)
Hang Power Snatch (40/30kg)/ KB SWING heavy
Bar Facing Burpees
-Rest 4 minutes between sets-

*Female Calories: 12-10-8

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! 3 grueling sets where you have to keep your foot on the pedal and hold on. There is no real reason to stop other than to breathe. Come out with a moderate/fast push pace effort (80-85%) while aiming to replicate pacing across movements and sets. The 3rd time through should be your fastest but don’t sell out early. Kick it up on that set of 12s then empty the tank on that final round of 9.

How it should Feel: LACTIC ACID PARTY! During the break, it’s all about controlling your heart rate. Be methodical, stand there, and look at your equipment.

WORKOUT STRATEGY & FLOW
Bike / Row / Run: Moderate-high intensity here (80-85%) while avoiding coming out too hot. Be aggressive when getting on and off the erg, but don’t blow your lungs up so you can not get to work on the barbell. Slow down the final 2-3 calories every time before transitioning. Sub 50 seconds is a great goal for each opening set of calories.

Hang Power Snatch: The weight is light (under 60% of 1RM power snatch), and all reps can be completed unbroken. If you need to break, keep it short and focus on relaxing your grip at the top of each rep.

Bar Facing Burpees: Smooth and steady here while keeping your heart rate under control. The only time we should see that pace increase is the final set of 9.

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.