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Part A: WOD

* Start at 80% of 1RM and decrease in % each round

Jerks from the Rig or Floor
AMRAP 1 Minute 80% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 70-75% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 60-70% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 50-60% of 1RM

-rest 4 minutes-

Front Squats
AMRAP 1 Minute 80% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 70-75% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 60-70% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 50-60% of 1RM

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Reps for Jerks: 25+
Minimum Reps before scaling for Jerks: 20
Target Reps for Front Squats: 25+
Minimum Reps before scaling for Front Squats: 20

STIMULUS and GOALS
How to Pace: STEADY! This one is all about staying working! The weights are meant to be challenging but something you can hit without failing. Aim to not start over 90% and don’t finish over 70%. Obviously you will get more reps and the weights decrease. Try to stay working as much of each minute as you can.

How it should Feel: HEAVY or LACTIC ACID PARTY and MUSCULAR ENDURANCE! The load relative to your 1RM will highly dictate how it feels. We want you to approach the bar with confidence and keep tension in your core for all the lifts. The lactic build up in your legs will be noticeable if you jerk correctly, and as you move into the front squats.

WORKOUT STRATEGY & FLOW
Rack Jerk (take from blocks if available): Speed and power are king here! Use that leg drive and don’t get lazy overly relying on your shoulders. This will get you more reps and help reinforce good positions and technique.

Front Squats from Rack: Shoulders and legs will have some fatigue at this point. We recommend having a gameplan for if/when you think you will need to rack it during the minute at heavier weights vs. going for the entire minute and resting briefly while you hold the bar.

Part B: Finisher

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.

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.