A. Alternating Sets: 1 Pause Front Squat + 2 Front Squats, Lying Dumbbell Tricep Extension, Kettlebell Windmill
1 set, for quality, of:
A1. 1 Pause Front Squat + 2 Front Squats @ 100%Build to Heavy Set 15 mintuesA2. 8 Lying Dumbbell Tricep ExtensionsA3. 16 Kettlebell Windmills
B. Four Loko
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)Scoring: Not Scored
## PAUSING FRONT SQUAT COMPLEX
* Two movements in our front squat complex, which comes from the rack
* We'll pause for 3 seconds in the bottom of the first rep
* There is no pause on the second rep
* Build to something heavy for the day with solid mechanics
## FOUR LOKO
* Working through 5 rounds of this interval workout
* You'll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
* Rounds begin on the 0-4-8-12-16
* Your score is the slowest score of the 5 rounds
* We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
## DOUBLE UNDERS
* Choose a double under variation that you can complete in around 30-40 seconds each round
## FRONT SQUATS
* The barbell comes from the floor for the front squats in the metcon, so it should also be a weight you can clean
* Choose a moderately heavy and challenging front squat weight, but something you'll complete unbroken every round
* It is ok to squat clean the first rep
## ROW
* If your short on rowers, stagger heats by 2 minutes
* Heat 2 would start their rounds on the (2-6-10-14-18)
## DAILY VIDEO
[Click Here](https://youtu.be/k4JJVMs3qeM)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Row
Single Unders
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Moderate Row
Single Unders
Pausing Air Squats (3 Seconds in Bottom)
Faster Row
Single Unders
Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# TEACHING (12:00 – 18:00)
## DOUBLE UNDERS
### Elbows Back
The focus on both the double unders and squats today is the elbows. On the rope, we can simply think about bending the elbows behind us to get into position. With the arms down by the side, bend the elbows back so the hands are placed just in front of the hip bones. When we think "elbows in", the hands can still travel out wide and shorten the rope, which makes tripping easier. When the elbows stay back, the hands stay in a good position, keeping the rope long and maximizing the possibility for successful jumps.
### Movement Prep
Establish Starting Position
20 Seconds of Single Unders
40 Seconds of Double Under Practice
### Movement Subs
Reduce Reps
40 Seconds of Practice
60 Single Unders
## PAUSING FRONT SQUATS
## Hips Down, Elbows Up
Elbows up in the front squat isn't just something that happens once when we initially set up for the movement. It's something we constantly have to be performing throughout the whole rep. The pausing rep gives us a chance to slow things down and really feel out good mechanics. No matter what part of the lift you're in, always drive the elbows up. When the hips are moving down in the squat, the elbows are driving up. The elbows are also the first thing to lead the way out of the hole.
***See the Daily Video for a visual of the Front Squat teaching point.***
### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats
_
1 Pausing Front Squat + 1 Front Squat
# PAUSING FRONT SQUAT COMPLEX (18:00 – 30:00)
* Athletes will have 12 minutes to build to their heavy pausing front squat complex
* People sharing a rack can count out the 3 second pause in the bottom if they'd like for the first rep
* Just like in Monday's strength piece, make it a point to get around to every athlete at least once for some feedback
* It is easier to make a correction in this lower intensity environment than it is to during the workout
* You'll be able to reference the corrections made here once we get to the workout
# TRANSITION + PRACTICE ROUND (30:00 – 35:00)
## 1 Round
*With Workout Weight:*
5 Calorie Row
10 Double Unders
3 Front Squats
# STRATEGY + WOD (35:00 – 60:00)
* With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
* On the row, focus on a controlled stroke rate with a hard leg drive
* Use the recovery here to keep the heart rate down instead of flying through your strokes
* With a relatively small number of double unders, shoot for unbroken sets if you can
* However, if you know you're going to need to break on one movement, it's better to do so on the rope than on the front squats
* Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds