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Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 Front Squat @78-83% 1RM Front Squat

Coaches Note: “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.”

No Barbell Option:
Goblet Squat x 10
Ab 30 Sec

Part B: WOD

AMRAP 12 Minutes
40 Hang Power Clean and Jerks (50/35kg)
20 Thrusters (50/35kg)
Max Calorie Echo Bike/ Row Cal / Shuttle Runs 20m

Scale: Use DB x 1 or x 2

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Calories: 70/55+
Minimum Calories before scaling: 40/30

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This one is all about being smooth to start so you can be fast later! We have a lot of barbell cycling all throughout with pulling and pushing to pace in and make sure we don’t blow up early or in the middle. Pick sets you can hang with and try to stay disciplined in rest breaks!

How it should Feel: MUSCULAR ENDURANCE, GRIPPY & GASSY! All the pulling will add up! Your shoulders will feel fatigue as well with the posterior chain. The combo of the 3 barbell movements will hit in the hang power clean and jerks as you head into the thrusters. Be ready for fatigue to set in but stick with your sets to get to the next movement and stay ahead of the clock!

WORKOUT STRATEGY & FLOW
Deadlift: This should be under 35% of 1RM and you are able to cycle 20+ reps without issue when fresh. You can break quickly in smaller sets (i.e. 10s) if you think that will pay better dividends later.

Hang Power Clean and Jerk: A movement we don’t hit as often! You need to hook grip big time and find a rhythm with each rep so you can be efficient throughout.

Thruster: You will be begging for the bike by this point! Tell yourself its only 3-4 sets (tops) and pick up the bar! Squat clean rep 1 and get to your set count before resting. Try to drive with your hips out of the hole to keep momentum.

Echo Bike: We’d love for you to have at least 4 minutes on this. That means pick an RPM (or wattage) that you think is reasonable you could hold under major duress at the end of this workout. The first 30 seconds may be a bit slower but try to get up to speed. Then the last 30 seconds empty the tank! The workout can easily be won or lost here.

PART C: Gymnastics
8 minute EMOM (x4 rounds)
Odd minutes: 30 second Handstand Hold)
Even minutes: 12 Handstand Shoulder Taps (right + left = 2 reps)

*If you do not have at least 15 seconds rest between each minute, decrease the shoulder tap 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.