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Strength & Skill

*Do a set every 2 minutes.

Tempo Back Squat
5 x 3 @ 70%

*Tempo is 3 seconds down, 3 second pause in the bottom

WOD: Partner Throwdown
2 sets:
2 Rounds
15 Overhead Squats (45/35)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest while partner goes (or 1:1) between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack this 1:1 partner workout like it’s your last. Come out moving on the first set with just a little left in the tank for an all out approach for the final. Light weight, moderately low reps and quick rounds should allow you to stay aggressive.
How it should Feel: GASSY! Better enjoy the rest because it will go by fast if your partner comes out hot. Stay loose and be ready to move when it’s your turn to party.

WORKOUT STRATEGY & FLOW
Overhead Squats: These are taken rom the ground. Go Unbroken! Weight is light! And something you can ideally do 20+ unbroken when fresh, so squat snatch and get moving.
Box Jumps: Legs will be a little toasty after the squats. Jump higher than you think off the start and stay as close to non-stop as possible. No rebounding your saving grace to keep your heart rate under control.
Bar Muscle Ups: Keep these unbroken and deeply breathing before starting. Aggressive kip every time with a strong and fast turnover

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.