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PART A: Strength & Skill

*Do a set every 2 minutes.

2 Sets: Squat Clean
2 Clean @80-85% 1RM Clean

3 Sets
2 Clean @85-90% 1RM Clean

*Done as singles for all reps.

PART B: WOD

50 Dumbbell Front Squats (2×22.5/15kg)
50 Box Jumps (24/20)
-rest 3 minutes-
50 Dumbbell Shoulder to Overhead
50 Burpee Over Dumbbell
-rest 3 minutes-
25 Dumbbell Front Squats
25 Box Jumps (24/20)
-rest 2 minutes-
25 Dumbbell Shoulder to Overhead
25 Burpee Over Dumbbell

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time sets 1 and 2: 5-6 minutes
Target Time sets 3 and 4: 8 minutes
Time Cap sets 1 and 2: sub 3 minutes
Time Cap sets 3 and 4: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Smooth and moderate pacing on the first two big set chippers off the start. The first is all lower body, and then it switches to the shoulders for the second workout. The next two workouts split in half, and we should strive for increased effort and pacing across sets and stations.

How it should Feel: LACTIC ACID PARTY into PAIN!! Your legs and shoulders are going to swell up pretty fast. Be careful and fight through the burn.

WORKOUT STRATEGY & FLOW
Dumbbell Front Squats: The dumbbell weight is moveable and should allow you to complete 25+ reps unbroken when fresh. Aim for 2 sets in the 50s and unbroken through the 25. Fight a comfortable hold that allows you to breathe and move smoothly and steadily without blowing up your quads.

Box Jump: Due to fatigue, be explosive on the first few reps and use your arms. Once you settle in, keep a steady but aggressive tempo and don’t rebound these (it’s not worth it).

Dumbbell Shoulder to Overhead: This exercise uses the same weight as the front squats but is more difficult. It will likely require 2-3+ sets the first time through and 2 sets on the final workout. You should use big hips on every press while breathing at the top.

Burpee Over Dumbbell: You can do these as facing or lateral burpees today, it is up to you. Just stay moving with an intensity that doesn’t cause a negative pace across reps.

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.