WOD:

100 Double Unders
50 Thrusters (20/15)
200 Single Unders
50 Thrusters (20/15)
100 Double Unders

TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! Stimulus is high intensity. We have light thrusters paired with high-rep double and single unders. We want to challenge everyone to push and not set the bar or rope down when the first discomfort comes. Don’t settle for small sets with multiple breaks. Purposeful and consistent breathing while keeping the pace steady and not rushed will help you avoid blowing up.

How it should Feel: PAIN!!! Suck it up and keep fighting until the end. It is designed to take your legs and lungs, use the time between movements for longer breaks, and keep attacking.

WORKOUT STRATEGY & FLOW
Double Unders: If you can complete these unbroken without it hindering your ability to attack the thrusters, then go for it! If you know that your heart rate will spike, then aim to break it up into 2-3 quick sets. The final set should be pushed for unbroken, or as close as possible.

Thrusters: Very lightweight here. You should be able to do 25+ unbroken when fresh, so be explosive and pause at the top of each rep for a split second, when necessary, to breathe for a moment. Be smooth through these to keep your heart rate under control.

Single Unders: These should be completed in 1-2 sets. Much less stress on the body here, so try to relax and settle into a steady rhythm.

Strength & Skill:

Part A:
*Do a set every 2 minutes.

10 Deadlift @ 60-63% 1 RM Deadlift
10 Deadlift @ 63-65% 1 RM Deadlift
8 Deadlift @ 65-68% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.

Part B:
*Do a set every 2 minutes.

10 Bench Press @ 6.5/10 RPE
8 Bench Press @ 7.5/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
2 Bench Press @ 9.5/10 RPE

x5 Pullups between each set of BP

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.

WOD: 30 Minute EMOM
Minute 1: 15 Kettlebell Swings (32/24)
Minute 2: 20m Single Arm Suitcase Carry (32/24) (each side)
Minute 3: 1 Round of Strict Cindy
Minute 4: Max unbroken V Ups
Minute 5: 1 Minute Recovery Bike

*Strict Cindy
5 Strict Pull Up
10 Push Up
15 Air Squat

TARGET SCORE
SCORE = checkbox
Target Time each minute: sub 40 seconds
Target Time each minute: 50 seconds
The target times don’t apply on the recovery bike

STIMULUS and GOALS
How to Pace: STEADY! And consistent effort across each station. This workout is going to be a long haul with a lot of highs and lows. Some areas have you working briefly while others leave you grinding through the entire 60-seconds. Regardless, give yourself a 5-second window to transition to the next station.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Volume is moderately high while you cycle through this for six rounds. Control your breathing and use that recovery bike to reset.

WORKOUT STRATEGY & FLOW
American Kettlebell Swing: The weight is heavy, but it should still be completed unbroken. Be aggressive with your hip drive and breathe consistently at the top of each rep.

Single Arm Kettlebell Suitcase Carries: Unbroken 50ft section is the standard. Keep your core tight and try not to over-lean to the side.

Strict Cindy: You have to be aggressive through this station. The time frame is tough to finish within the minute, so try to complete the pull-ups/push-ups as close to unbroken as possible to maintain speed.

V-Ups: One set max unbroken! That is it. Give it a good effort each minute then rest til the next movement.

Recovery Bike: Enjoy the ride here. Keep the wheels turning at a very slow and steady pace. The focus here is all about getting the heart rate back down. Keep the hands loose to prepare for the swings.

Strength & Skill:

EMOM 8 Minutes
4 Power Clean and Jerks (70/50) or 55-60% 1RM Power Clean and Jerk

Barbell Cycling
We have barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.
How it should Feel: Muscular Endurance and/or Grippy & Gassy. The reps will add up and you will experience some fatigue but it should be manageable.

STIMULUS and GOALS
Power Clean & Jerks: We are working on building Power Clean & Jerk capacity at a moderate weight. Touch’n go reps or quick singles are acceptable today depending on what you are comfortable with at this load.

SCALING
The SCALING aim is to use a weight you can keep smooth and use the associated percentages to scale the weight down as needed!

Scaling option to finish near the target weights/percentages:

EMOM 8 Minutes
4 Power Clean and Jerks (135/95) or 55-60% 1RM Power Clean and Jerk

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.

Strength & Skill:

*Do a set every 2 minutes.

2 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
2 Position Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75+% 1 RM Clean and Jerk

*2 Position Power Clean is from Floor and Mid Thigh

WOD: For time
40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (24/16)
5 Rope Climbs

-Rest 2 minutes-

30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups

-Rest 2 minutes-

20/16 Calorie Row/ 200m Run 14/11Cal AB
20 Lateral Burpee over Rower
15 Bar Muscle Ups

TARGET SCORE
Target Time: sub 18 minutes (rest included)
Time Cap: 25 minutes (rest included)

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Three quick chippers where intensity and pacing need to be high. Each one starts with a nice primer on the ergs/bike, then the middle is where the money is made. Survive that, and then it is all grip and grinds through the final station.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! This three-part workout analogy is like the movie “Old Yeller.” At first, everything is going well and as expected, but then a dog shows up and adds chaos to your life, which you learn to love. Just when you think things are settling down, a rabid wolf suddenly attacks and takes everything you hold dear, leaving you with the responsibility of finishing the job. I hope this explanation helps, although it might sound a bit strange. – Darren Hunsucker

WORKOUT STRATEGY & FLOW
Row/Echo Bike: Pacing here is fast but controlled (80-85%) and should not be a sprint due to the high demand for breathing coming after. Make sure to throttle down the final 2-3 calories for a smooth transition. Be sure to relax your grip as much as possible.

Single Arm Kettlebell Clean and Push Press – can also Push Jerk!: Weight is moderate be challenging but doable for bigger sets since you can alternate arms and use those hips.

Box Jump Over: Legs will be tired, and the box will be higher than normal. Take that first jump very cautiously and jump with all your might. Settle into a smooth pace that’s as close to nonstop as possible.

Lateral Burpee over Rower: Parallel to the rower, stay low and stay moving. Don’t sprint through it, be steady and breathe.

Rope Climb: Big jump every time and focus on using your legs before your arms. Try to complete one climb every 15-20 seconds.

Ring Muscle Up / Bar Muscle Ups: The goal should be 1-3 sets on these. Don’t hop on the rings until you know you are ready to knock out a good chunk of the 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.

WOD: 6 Sets
10 Toes to Bar
15m Handstand Walk
10 Ground to Overhead (40/30)

-Rest 1 min Between sets-

Sets 1-3 = Power Snatch
Sets 4-6 = Power Clean and Jerk

TARGET SCORE
Target Time each set: 1 minute 30 seconds to 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! These sets are meant to be aggressive and consistent. Approach the first 2 sets with a slightly slower pace than planned to feel out the combination. After you style in then, it’s all about hanging on while trying to improve building to the final set. Between alternating rounds on the barbell movements and the upper body under constant tension, you will have your work cut out for you today!

How it should Feel: GRIPPY & GASSY! Keep everything reasonably close so there is no excuse to take longer walking breaks.

WORKOUT STRATEGY & FLOW
Toes to Bar: Unbroken! Don’t even think about coming off that bar. Be aggressive with your hips. (If you get smoked and need to break, then aiming for 2 sets is ideal, 3 at most!)

Handstand Walk: Unbroken! Take deep breaths and dive right into it.

Ground to Overhead – Power Snatch / Power Clean + Push Jerk: Weight is light (ideally under 50% of 1RM power snatch) and should allow for sets to be completed unbroken across most to all of the workout. This will be the difficult part of the workout as it goes on, so be smooth with the bar and breathe through the motion.

Strength & Skill:
5 Squat Snatch @ 65-70% 1RM Snatch
4 Squat Snatch @ 70-75% 1RM Snatch
3 Squat Snatch @ 75-80% 1RM Snatch
2 Squat Snatch @ 80-85% 1RM Snatch
1 Squat Snatch @ 85-90% 1RM Snatch
*Rest 3 Min and then repeat for 2 total sets
**The goal is to cycle these or perform fast singles.

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.

WOD: 4 Sets

1 Minute Calorie Bike/ Row Erg (OR Airbike 14/11 cal )/ or Run 150m
1 Minute Burpee Box Jump Over (24/20)

-Rest 2 minutes between sets-

TARGET SCORE
SCORE = Calories + Reps
Target Reps each set: 120/104+
Minimum Reps before scaling: NONE!

STIMULUS and GOALS
How to Pace: CHALLENGE! This is just a solid cardio session through and through. Pacing should be moderate and only pushed during the final station before the rest. Come out with a “Test Pace” and see how the body reacts.

How it should Feel: GASSY into CARDIO! Just stay moving! It’s only a minute’s effort on each station.

WORKOUT STRATEGY & FLOW
Run/ Row/ Bike Erg & Ski Erg: Pacing on the ergs should be moderate to moderate-high effort. On the bike, focus on staying upright and using your body weight to help drive down on the pedals. For the Ski, breathe through the motion with a strong, aggressive hip drive.

Burpee Box Jump Over: Move with purpose here, not all out, but steady without over-resting. Take a slight pause at the bottom and use momentum to carry up an over.

Strength & Skill

*Do a set every 2 minutes.

3 Front Squat @ 68% 1 RM Front Squat
3 Front Squat @ 73% 1 RM Front Squat
3 Front Squat @ 78% 1 RM Front Squat
3 Front Squat @ 83% 1 RM Front Squat
3 Front Squat @ 83-85% 1 RM Front Squat

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.

WOD: 10 min AMRAP
30 Double Unders
15 Ground to Overhead (35/25)

TARGET SCORE
Target Rounds: 7+
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast. Focus on controlling your breathing while keeping reps smooth and consistent. The goal should be to start and end with the same pace per round.

How it should Feel: GASSY & GRIPPY into PAIN!!! The first-ever CrossFit Open Workout! Let’s see how far we have come. Those around for this one will never forget that first open Workout feeling.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken, short sets, so no need to break. Make sure to lay your jump down after each set.

Ground to Overhead: Meaning this can be done as Power Snatch or Power Clean and Jerk etc. Power Snatch is the most efficient and takes less time under tension. Weight is very light where unbroken is the goal, but two quick sets might be the way to go if you are worried about your grip.

Strength part A

*Do a set every 2 minutes.

10 Romanian Deadlift (6/10 RPE)
10 Romanian Deadlift (7/10 RPE)
10 Romanian Deadlift (8/10 RPE)
20m Sled Push after each set.

**If you do not have access to a sled, or 20 second Assault / Echo Bike Sprint/ or 20 x Jumping lunges.

Strength part B

*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6.5/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
*5 Chin Up after each set.

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.

WOD: 10 Rounds
5 Shuttle Runs (20m) (10m+10m)
10 V Ups
25m DB Walking Lunge or 25m Sled Push (70/50)
5 Devil’s Press (2×22.5/15kg))
10 Box Jumps (24/20)
2 x 20m Farmer’s Carry (2×22.5/15kg)

TARGET SCORE
Target Time: 30-40 minutes
Time Cap: 45 minutes

STIMULUS and GOALS
How to Pace: STEADY! Sets are moderately short, but rounds will be long due to the carries and sled push. Aim to keep a moderate and consistent pace from round to round and use the time between the movements as rest, not during.

How it should Feel: CARDIO!
This will be a long workout. Make sure the water bottle is filled and the music is up high.

WORKOUT STRATEGY & FLOW
Shuttle Runs: Steady, moderate pace (70%) while just focusing on breathing and smooth turns.

V-Ups: Non-stop here, so don’t hesitate and just get through them.

Lunges / Sled Push: Moderate weight so aim for a steady, non-stop walking pace that doesn’t blow up your legs or lungs.

Devil’s Press: Grind through these five reps continuously. It’s only five at a time, but that doesn’t mean try and sprint.

Box Jumps: 1 rep at a time while stepping down each rep. Control your breathing and be aggressive with your hip drive.

Dumbbell Farmers Carry: Lightweight but still will tax the body over time. Fast walking pace and the keep the heads tilted forward.

Strength & Skill
*Do a set every 2 minutes.

3 Zombie Front Squats @ 60% 1 RM Front Squat
3 Zombie Front Squats @ 65% 1 RM Front Squat
3 Zombie Front Squats @ 68% 1 RM Front Squat
3 Zombie Front Squats @ 70% 1 RM Front Squat
3 Zombie Front Squats @ 70-73% 1 RM Front Squat

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.

Strength & Skill:

*Do a set every 1 minute and 30 seconds.

3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch

WOD:
3 Sets (0:00 – 6:00)
Every 2 Minute on the Minute
220m Run / Row 250m/ AB 14/11Cal

-Rest 1:00-

3 Sets (7:00 – 13:00)
Every 2 Minute on the Minute
220m Run / Row 250m/ AB14/11Cal
5 x Power Cleans and Jerks 60/45kg

-Rest 2:00-

3 Sets (15:00 – 27:00)
Every 3 Minute on Minute
5 x Power Cleans and Jerks 60/45kg
220m Run / Row 250m/ AB14/11Cal
5 x Power Cleans and Jerks 60/45kg

**Sub DU’s for 45sec

STIMULUS and GOALS
How to Pace: STEADY!
With a moderately high pace that allows for repeatable performances across. Try and start/end at the same time.

How it should Feel: GASSY into CARDIO! All the ergs off the start and then we finish with some barbell cycling.

WORKOUT STRATEGY & FLOW
Run: You will feel fresh here to start which is great! Push your speed some but keep enough in the tank to replicate intensity across the rest of the workout since it is longer. Think 80-85% effort and finishing the runs in the ~45 second range ideally.

Clean and Jerks : Weight should be moderately light where all sets are completed unbroken (touch and go). We want sets to be smooth and consistent. Don’t sacrifice form and sloppiness for the sake of finishing faster.

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.

WOD:

2 sets:
21 Deadlifts (225/155)
21 Handstand Push Ups
-rest 1:1 between sets-

2 sets:
15 Deadlifts (275/185)
75ft Handstand Walk
-rest 1:1 between sets-

2 sets:
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 1-2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE!
Similar to yesterday’s workout, volume decreases, but skill and weight increase across the 3-part multiple set couplets. Pacing should be moderately high to score similar times across.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! This combination is designed to attack your grip, shoulders, and hamstrings. Be aggressive and use the time between sets to gather yourself.

WORKOUT STRATEGY & FLOW
Deadlift: Weight starts light for high reps (50%) into a moderate set (60%), ending with a moderately heavy weight (70%); with the rest after each round, the goal should be unbroken reps across. Drive through the floor and keep the lats active during the pull.

Kipping Handstand Push Ups: Big hips while trying to hit these unbroken.

Handstand Walk: 25ft unbroken sections should be the goal. If you have the capacity, then go unbroken.

Wall Facing Strict Handstand Push Ups: Unbroken would be a great goal here. If you struggle with these, then aim to break into two sets. Adjust to regular strict handstands or deficit handstands if these are bothersome.

Aerobic Capacity Conditioning

Run or Row
2x (200m at Fast, 200 at Easy)
2x (200m at Fast, 150at Easy)
2x (200m at Fast, 100m at Easy)

Run 200m/ ROW 250m /AB 14/11Cal

Fast at 80% RPE
Slow at 65%

* no rest between sets
*Record the total workout time.

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.

WOD:
30 Pull Ups
30 Back squats (40/30)
30 Burpees

-Rest 1:00-

20 Chest to Bar
20 Front Squats (50/35)
20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups
10 Overhead Squats (60/40)
10 Bar Facing Burpees

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Moderate to moderate high intensity on these triplet chippers. Volume decreases as skill increases across sets. Start steady and see if you can gradually increase the pacing from set to set. Short breaks between ensure that the bar is set and you are ready to go at the end of the 60-second rest.

How it should Feel: LACTIC ACID PARTY! It honestly comes down to how bad you are will to hurt through the squats and burpees. Stay in attack mode!

WORKOUT STRATEGY & FLOW
Pull Ups: Unbroken is the ultimate goal. 2 sets would be the minimum. If you break, make sure it’s not for long.

Back Squats: taken from the ground ; Weight is very light (-30%) where unbroken or bust. Breathe through the motion, and don’t worry about pumping them out. Just keep a steady pace that doesn’t blow up the legs.

Burpees: Just good old fashion, regular burpees here. Stay steady and as close to non-stop as possible.

Chest to Bar: Same as pull-ups, unbroken is what we want.

Front Squats: Take from the ground, squat clean into that first rep, and go. Breathe through every rep and try to go unbroken. Weight is light (-40%), so stay steady through the sets.

Burpees to 6-inch Target: Same as the regular burpees, don’t rush until the final five reps.

Bar Muscle Ups: Unbroken, or 2 sets minimum. Big hips and grind through.

Overhead Squats: taken from the ground; Squat snatch and pump through these reps. Weight is moderately light (-50%), whereas unbroken is the only option, so make it happen.

Bar Facing Burpees: These are all out. Once that bar hits the ground, so should your chest. Be aggressive and finish the workout on a strong note.

Strength & Skill:
2 Sets
10 Power Cleans @ 135/95# or 65-70% 1 RM Power Clean
8 Power Cleans @ 155/105# or 70-75% 1 RM Power Clean
6 Power Cleans @ 185/135# or 75-80% 1 RM Power Clean
4 Power Cleans @ 225/155# or 80-85% 1 RM Power Clean
2 Power Cleans @ 255/175# or 85-90% 1 RM Power Clean

*Rest 3 minutes between sets.
*Cycled or fast singles.

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.