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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

For time:
30 Burpee bar muscle ups

– Goal is under 5 minutes. We are looking for consistent and smooth technique on these. 10 min cap.

For time:
55 HS push ups

– Goal is under 4 minutes. We are looking for consistent and smooth technique on these. 8 min cap.

For time:
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.

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.