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Part A: Option Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 Front Squat @87-92% 1RM Front Squat

NOTES: “We are giving a bigger range on these squats for % since some experienced lifters cannot progress as aggressively as those who have not done as many pure squat strength cycles. Regardless, your goal should be to progress in % of the lift ~3-4% each week. So if you start on the bottom end of the % in week 1, you probably want to stay there for the next weeks with each bump. If you start at the top end, be ready for really aggressive loads later in the cycle and try to progress the same 3-4% bumps each week.”

Part B: WOD

4 Power Snatches (95/65)
6 Bar Facing Burpees
4 Bar Muscle Ups
8/6 Calorie Assault Bike
8 Power Snatches (95/65)
12 Bar Facing Burpees
8 Bar Muscle Ups
16/12 Calorie Assault Bike
12 Power Snatches (95/65)
18 Bar Facing Burpees
12 Bar Muscle Ups
24/20 Calorie Assault Bike
16 Power Snatches (95/65)
24 Bar Facing Burpees
16 Bar Muscle Ups
30/24 Calorie Assault Bike

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 14-16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This ascending rep scheme is designed to force you to pace accordingly from the beginning, then maintain speed as the movements increase in duration/rep count. Find a rhythm and stay engaged even while the reps pile up at the last few movements.

How it should Feel: GRIPPY & CARDIO! The pulling adds up here and we want you to adjust as needed. Be smart with grip fatigue and try to have a “maximum rest” when you break so you don’t get caught dragging out the sets beyond what is needed to keep consistent.

WORKOUT STRATEGY & MOVEMENT DEMOS
Power Snatch: You don’t have huge sets as workout goes on, so don’t feel obligated to go unbroken throughout. A quick break will do wonders later in the sets with your bar muscle ups

Bar Facing Burpees: Stay nice and smooth here. Try to make each rep look exactly the same.

Bar Muscle Ups: Try to stay on the bar for as long as possible. Coming off will only result in lost time but if you have to just make sure it’s before you need to and the rest is short.

Assault Bike: All go here. If you’re feeling good really push to a sprint pace otherwise a good fast pace will do

Part B: WOD HYROX Option

15min AMRAP
5+5 Alt DB Snatches
100m Run
5 x Burpee Jumping Pullup

Part C: Gymnastics
5-5-4-4-3
Weighted Ring Dips
Increase weight each round
-Rest 2 minutes between sets-

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.