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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Back Squat @ 60%
1 Back Squat @ 65%
1 Back Squat @ 70%
1 Back Squat @ 75%
1 Back Squat @ 80%
1 Back Squat @ 85%
1 Back Squat @ 90%
1 Back Squat @ 90 – 100%

WOD: Partner Workout
3 Rounds For Time
P1: 10 Deadlift (102/70)
P2: 10 Bar Muscle Ups
*switch* each complete 3 rounds

-into-

2 Rounds For Time
P1:20 Hang Power Clean (60/40)
P2:20 Chest to Bar Pull Ups
*switch* each complete 2 rounds

-into-

1 Round
P1: 30 Shoulder to Overhead (60/40)
P2: 30 Pull Ups
*switch*

BMU Progression – 1 x BMU = 2x Burpee C2B

TARGET SCORE
Target Time: sub 15 minutes
Time Cap 21 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing needs to be aggressive but also strategic between one another to avoid blowing up your grip. These 3 couplets are short but will hit you harder than you think. Be vocal and always have a back to your backup plan. Also, practice synching up on all the movements before starting; just don’t assume you will be fine.
How it should Feel: LACTIC ACID PARTY! And GRIPPY! Find a partner of equal caliber and willing to go into that dark hole with you…3 times.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be moderately light (-60%) where all sets could be completed unbroken.
Bar Muscle Up: 1-2 sets is the goal, and you might want to veer towards 2 sets if you are worried about your grip.
Hang Power Clean: 2 sets would be the way to go if you need to go 3 sets, just keep the rest between short and sweet. Weight should be moderate (-60%), but will feel significantly heavier due to grip fatigue.
Chest to Bar: 1-2 sets and don’t push each other to go to failure.
Shoulder to Overhead: Lightweight (-40%) to complete reps of 15 or more. Be hips and breathe through the motion. Open your hands at the top and relax your grip as much as possible.
Kipping or Butterfly Pull Ups: 2-4 sets, at this point in the workout, it’s whatever you got left. Smaller sets mean less rest between.

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.