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Strength & Skill

*Do a set every 2 minutes.

3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 10/10 RPE

WOD: 30-20-10
Back Squat (60/45)
Bar Facing Burpee
-220m Run/ 250m Row after each set of Bar Facing Burpees-

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Push-pace effort here.

How it should Feel: GASSY and/or LACTIC ACID PARTY! It’s all leg drive so turn on some good tunes and grind.

WORKOUT STRATEGY & FLOW
Back Squat: (under 50% of 1RM) THIS IS TAKEN FROM THE GROUND, NOT THE RACK! Unbroken! Don’t even think about putting the bar down. Stay smooth and steady through the reps while getting a quick breath at the top. Improving Mental toughness and leg endurance here is a win!

Bar Facing Burpee: Effort needs to be at a pace that allows for consistency and a non-stop effort. Breathe through the motion.

Run: Recovery type pace (65%) where the last 25m is all about garaging yourself so you can get right back to 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.