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Part A: Partner WOD

Teams of 2
100 Overhead Squats (40/25kg)
40 Synchro Toes to Bar
100 Front Squats (40/25kg)
20 Synchro Toes to Bar
100 Back Squats (40/25kg)
40m Handstand Walk

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 22 minutes
Time Cap: 28 minutes

STIMULUS and GOALS
How to Pace: GRIND! A Classic partner chipper that Rich and the crew hit at the 806 Classic in Amarillo! Have a plan and be ready to adjust mid workout. Keep at work with sustainable and strategic sets throughout.

How it should Feel: MUSCULAR ENDURANCE & GASSY! Lots of barbell work! Along with some paired gymnastics. By the end your total body will feel it!

WORKOUT STRATEGY & FLOW
Overhead Squat: Light weight here! Position is king. Try to lock in and keep a faster cycle rate pace than you typically do.

Front Squat: 100 total (50 each) here as well! Keep churning through and try to stick with the plan! Elbows up here and don’t get sloppy with your front rack and chest position throughout!

Back Squat from ground: These will be tough because you are fatigued but will be nice to have in the back rack position. Try to not pause at the top if you can avoid it. Remember these are the last squats!

Toes to Bar: Stay synchro! Make sure you have a plan for sets and if you fall off, stay calm. Make one partner the official counter and if someone is more fatigued, then be ready to hear “1 more rep!”

Handstand Walk: Last part with fatigued shoulders! Push each walk distance, and kick down right before you hit failure. Keep them in 5ft increments like most competitions are!

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Double Dumbbell Split Jerk + 5 Double Dumbbell Press In Split @5/10 RPE
*Rest as needed 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.