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Part A: Strength & Skill

10 Minute EMOM
1 Split Jerk
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
DB Press 5-10 reps each side
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (60/45kg)/
Back Squats (90/55kg)

* Scale Presses to lighter bar or DB
** Back Squats to Goblet / Air Squats

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 9-11 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This one will test your barbell fortitude and ability to rep out moderate/heavy percentages for more reps than usual! Pace knowing 55 reps for each is a lot but the reps descend so you can manage fatigue and keep intensity up. Smooth is fast today.

How it should Feel: MUSCULAR ENDURANCE! Quads and shoulders! Be ready for the fatigue and manage it with breathing through reps and resting in transition between sets.

WORKOUT STRATEGY & FLOW
Push Press / Push Jerk: From the ground. Hip drive here! Save the shoulders and make them as seamless as you can to not slow down in later rounds.

Back Squat: Can come from the rack. Brace, brace, brace! We do recommend a belt on this one to save the low back and help you stay in a good position throughout. Don’t rush the squats but try to minimize pausing at the top so you can rest without the barbell on you and decrease time under tension.

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.