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Part A: Strength & Skill

*Do a set every 2 minutes.

5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE

Part B: WOD

25 Snatch (70/45kg) (not more than 85%)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: GRIND! This is a gritty, high-volume, full-body workout that demands barbell efficiency, pacing through burpees, and mental toughness on wall balls. The biggest challenge will be upper body stamina and pacing, especially in the box jumps and wall balls after the heavy snatches.

How it should Feel: MUSCULAR ENDURANCE! Don’t burn out on snatches, stay steady on box jumps, and push the wall balls with minimal breaks! This will get grippy into heavy shoulder fatigue and ending with a leg burner, enjoy!

WORKOUT STRATEGY & FLOW
Snatch: Weight is moderate/heavy (under 85% 1RM Snatch) and should be approached in steady singles. Focus on utilizing a strong and aggressive leg drive on every lift. You can squat or power these today!

Box Jump Over: Keep moving at a smooth and steady pace that allows your heart rate to stay under control.

Wall Balls: Sets of 20 or more should be the goal. Don’t get caught resting longer than you work. Regardless of your sets, try to stay disciplined on how often you do a set and staying on top of the work!

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.