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Strength & Skill

*Do a set every 2 minutes.

8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%

**Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.

***Build off feel. Keep a little in the tank.

WOD: 10 Rounds of Mini Nate

1 Ring Muscle Up/ Bar MU/ 2x C2B
2 Handstand Push Ups/ 4x HR
4 Kettlebell Swings (32/24)

-into-

5-4-3-2-1
Front Squat (100/70) (clean from Floor)
Box Jump (40/32)

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 24 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND!! We have quick rounds of Nate to start so don’t come out too hot because you have a long way to go. Once you get into the front squat/box jump portion the grind will start.

How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY! The first 10 rounds of Nate won’t be terribly hard but they will play a part in how you get through those front squats and box jumps. Be ready for the hurt to really settle in there.

WORKOUT STRATEGY & FLOW
Ring Muscle Up: It’s just 1 rep! Be fluid and aim to attack it quickly.

Kipping Handstand Push Up: Similar idea as the muscle ups. Really focus on your breathing here so that you don’t exhaust your core more than it needs to be.

American Kettlebell Swing: Really focus on using those hips here and not making it lower back. Hinge at the hips and keep your core engaged!

Front Squat – These are from the ground: Squat clean that first rep and then just try to keep going without having to put the bar down. A quick pause at the top to settle/steady yourself will help a lot.

Box Jump: Be diligent here. The legs are going to feel heavy and we don’t want to fail a 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.