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Part A: Option Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 Back Squat @82-87% 1RM Back 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 A: Option HYROX Conditioning
Power Bag Back Squats
15-20 reps
AB 60sec

Part B: WOD

AMRAP 12 Minutes
12 Deadlifts (60/45kg)
9 Hang Power Cleans (60/45)
6 Push Jerks (60/45kg)
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time Rounds: 6+
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: CHALLENGE! We have a high-rep/lighter version of “DT”. The weight is moveable, and effort should be near non-stop, so put your head down and attack. The weight is the same for all 3 movements as DT is to keep intensity up and barbell moving!

How it should Feel: GRIPPY & GASSY! All the pulling adds up. The hang cleans will get challenging so be ready for the pump to settle in after a few sets. Stay mentally tough and try to hang on as long as possible!

WORKOUT STRATEGY & MOVEMENT DEMOS
Deadlift: Really emphasize using those legs/hip hinge and moving quickly to try to save the time under tension for your grip but don’t be reckless.

Hang Power Clean: Don’t be afraid to get more under that bar then you need to so that you can save your grip here as well.

Push Jerk: Let those legs help you as much as you possibly can and then really get under that bar to try to conserve energy.

Part B: WOD HYROX

AMRAP 12 Minutes
12 x KB Swings
9 x Wall Balls
6 x HR pushups
(No rests)

Part C: Gymnastics
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

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.