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Strength & Skill

*Do a set every 2 minutes.

1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 55%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 55%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 60%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 60%
1 Pause Squat Clean from the Hang + 1 Pause Push Jerk + 1 Squat Clean From the Hang + 1 Push Jerk @ 65%

*Squat Clean: Pause in squat for 2 seconds.
**Push Jerk: Pause in receive for 2 seconds.

WOD: For time
30 Calorie Row
15 Sandbag Squats (70kg) (OR 30 at (35kg) 45 squats @ MB15/10kg
20 Calorie Row
10 Sandbag Squats (70kg) (OR 20 at (35kg)/ x 30 @ 15/10kgMB

*sub for sandbag: heavy Power bag/ MB or DB on shoulder

Target Time: sub 6 minutes
Time Cap: 8 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! You witnessed this live at the games and saw how badly athletes hurt. That’s what we want, Don’t be afraid to come out swinging, your mind will break before your body does, so gut through and don’t give up.
How it should Feel: LACTIC ACID PARTY! Get comfortable being uncomfortable here because that bag isn’t going to sit the way you want every time. Your legs will be stiff as a board walking across that finish line.

WORKOUT STRATEGY & FLOW
Row: Push harder than you think here! Moderately fast pacing (80-85%) while winding down the final 2-3 calories for smooth transitions. Roll out your arms going up and breathe through the motion. That last row must still be pushed, use the time between stations to get your breath.
Sandbag Squats on Shoulder: These are held on the upper back or shoulder. We recommend upper middle back to mimic the back squat and save you from wrecking the side with all the bag weight on it. The Weight is heavy and awkward, ensure before starting that you practice getting the bag set and somewhat comfortable. The goal is 1-2 sets, don’t be afraid to break to avoid failure or missed reps. Keep each squat smooth and steady to keep your heart rate and legs from completely blowing up.
——-If you don’t have access to a Sandbag: we want you to sub either a Heavy Dumbbell on the Shoulder or barbell back squat (205/135) for today. The heavy dumbbell is going to provide the most similar feel for the sandbag squat on the shoulder (aka an awkward/odd object that you have to figure out how to get the shoulder and keep it up there)

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.