45 Lateral Bar Jumps
40 Front Squats (95/65 lb.)
35 Lateral Bar Jumps
30 Hang Power Cleans
25 Lateral Bar Jumps
20 Hang Squat Cleans
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 45 minutes before class
30 Burpee bar muscle ups
– Goal is under 5 minutes. We are looking for consistent and smooth technique on these. 10 min cap.
55 HS push ups
– Goal is under 4 minutes. We are looking for consistent and smooth technique on these. 8 min cap.
55 Deadlifts (225/155)
– Goal is under 3 minutes. We are looking for consistent technique on these. Watch for rounding of the back in the set-up, and over extension in the finish. 6 min cap.
Do the gym programming (RX’d or competitor) for the day.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.