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Part A: Strength & Skill

*Do a set every 2 minutes.

3 Sets
3 Tempo Back Squat (Build in weight each set, but stick to the tempo)

-Then-

5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

*Score your heavy set of 3 and then the 5 single reps.

Modification:
MB or Power Bag Squats x10+
AB 20 Sec
rest 1min

Part B: WOD

20 Minute AMRAP
10 Squat Cleans (80/55kg) 75% of 1RM
20 Shuttle Runs (50m), 1000m Row/ AB 60/40Cal
10 Squat Cleans
90 GHD Sit Ups/ 120AB Mat Situps
10 Squat Cleans

No Barbell Options: 10 x KB Swings/ Deadlift + 10 x Goblet Squat
*If you finish 1 full round STOP!

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Reps: 180 Reps (1 Round)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This workout is a gritty test of strength, endurance, and midline stamina. Pace smartly early to have the ability to push towards the end of the amrap.

How it should Feel: LACTIC ACID PARTY, CARDIO and MUSCULAR ENDURANCE! The squat cleans are demanding under fatigue, the shuttle runs elevate heart rate, and the GHDs tax the core. Expect a high heart rate, burning legs, and a fatigued midline by the end.

WORKOUT STRATEGY & FLOW
Squat Clean: Weight should be moderate-heavy (under 75% of 1RM). Singles are recommended to maintain efficiency and avoid early fatigue. Stay aggressive with the time between reps and maintain a solid midline.

Shuttle Run: Maintain a consistent pace, around 80-85% effort—not a sprint, but not a jog. Focus on breathing control—this is where you can regulate your heart rate. Slow down the final shuttle run.

GHD Sit Up: Keep a steady rhythm—don’t rush the first half and burn out. Use your arms and hips together to explode up on every rep.

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.