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4 rounds

Every 5 min. perform:
500-m Row
15 Push Presses (135/95 lb.)

To be done 45 minutes before class

Power clean & Push jerk
5-5-5-5-5
– Use the heaviest weight possible on each set. Reps must be touch and go.

Clean pull
3-3-3-3-3
– add 50#-90# to your bar from the previous movement

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.

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.