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Strength & Skill

*Do a set every 2 minutes.

3 Back Squat @ 70%
3 Back Squat @ 75%
3 Back Squat @ 75%
3 Back Squat @ 80%
3 Back Squat @ 80%

WOD: 4 sets
9 Thrusters (60/45kg)
3 Rope Climbs/ 5x Sit to Stand
21/18 Calorie Row
– Rest 3 minutes between sets –

Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
https://www.youtube.com/watch?v=L219ltL15zk

How to Pace: CHALLENGE! It’s only 4 sets, and you get a fairly decent rest after each round. Use the first set to establish a sustainable pace for repeatable to faster times across. A great aim is to be fast on the bike and get faster each set on it. Stay aggressive in getting from station to station, and please, go hard on the final set.
How it should Feel: LACTIC ACID PARTY! Heavy Thrusters, Moderate reps on the rope, and echo bike. My legs are going to be jelly!

WORKOUT STRATEGY & FLOW
Thrusters: Weight should be moderate (under 65% of 1RM thruster) where all sets are completed unbroken. There is no reason to break, especially when this is the very start of each set after a long rest. Breathe through the motion and pause at the top of each rep for a second.
Rope Climb: Big jump and focus on using your legs before the arms. Try to complete 1 rep every 10-15 seconds.
Row: Pacing should be moderately fast (85-90%+) to finish under 60 seconds. Ramp up the rower from the start and then settle into your pace.

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.