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3 rounds

10 Over Unders (24/20 in.)
10 x 3-Point Shuttle Runs (20 m)
10 Deadlifts (225/155 lb.)

PART 1:

To be done 45 minutes before class

Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight possible on each set.

For time:
100 Chest to bar pull ups
-This will be an interesting test as we have just done a lot of pulling over the last few days. How well do you do these fatigued?

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For quality:
25 Hip extensions
25 Back extensions
25 Hip & Back extension

– Goal is to complete all 75 reps in as few sets as possible.

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.