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PART A: Strength & Skill

*Do a set every 2 minutes.

3 Sets:
5 Box Squats/ Pause Back Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:
3 Box Squats/ Pause Back Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

*Box Squat to just below parallel.
**Score is the Box Squats, Goblet Squat weight in the notes
* Pause 2sec

PART B: WOD

3 Sets
2 Rounds
11 Overhead Squats (40/30kg)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) between sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a similar style to earlier in the week, but this time, it’s only two rounds of fast-pacing, moderately high-intensity heart-pounding movements. Keep rounds consistent and transitions aggressive while taking the first set a little lighter on the pace to feel it out and then trying to increase across the following two sets.

How it should Feel: LACTIC ACID PARTY! The legs will swell up like they were attacked by bees. Control your breathing and focus on shaking out the quads during the rest.

WORKOUT STRATEGY & FLOW
Overhead Squat: Unbroken! The weight is light, so you should be able to squat snatch and get right into it without hesitation. Breathe through the motion, and make sure you stand up all the way on each rep.

Box Jump: Be careful after the squats! Height should be comfortable, and you shouldn’t think about it. We recommend stepping or jumping down after each rep to avoid rebounding and unnecessary pressure on the Achilles.

Burpees over the Bar: You may perform these lateral or parallel to the bar! Either way stay low and keep moving. Those skilled at these would aim to complete them under 30 seconds every time.

PART C:

3 rounds of your Max 1 minutes of Handstand Push Ups

– Rest 1 minute between rounds –

Score is total reps for all 3 rounds.

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.