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Part 1:
Find a Heavy 5 rep Deadlift

Part 2:
Deadlift Ladder (Use 75-80% 5 rep weight)
1…2…3…4
As far as they can go unbroken

PART 1:
To be done 30 minutes before class

Bench
5×3
– Warm up to a heavy 3 and try to hold that weight across all 5 working sets.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

“AGOQ 1”
For time:
100 DB Snatch (alternating, 50/35)
80 cal Row
60 Burpees over bar
40 Muscle ups

– Goal is to see how many muscle ups you can get before the 20 minute cap. Can you finish all 40? Good scores are over 30 reps of muscle ups.

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.