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• Strength:
  Five sets of:
  Front Squat x 2-4 reps
  Rest 20 seconds
  Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
  Rest 3-4 minutes

  SCORE FRONT SQUAT WEIGHT

• WOD:
  Complete rounds of 15, 12 and 9 reps for time of:
  60/40kg. Hang Squat Cleans
  Burpees Over the Barbell

• A:
  Front Squat
  Set 1: 3 reps @ 55-60%
  Set 2: 2 reps @ 65-70%
  Set 3: 1 rep @ 75-80%
  Set 4: 1 rep @ 80-85%
  Set 5: 1 rep @ 85-90%
  Set 6: 1 rep @ 90-95%
  Set 7: 1 rep @ 95+%
  Set 8: 1 rep @ 101-105%
  Rest as needed
• B:
  Every two minutes, for 20 minutes (10 sets):
  Snatch x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
• C:
  For time:
  Row 2000 Meters
• D:
  Three sets of:
  Barbell Hip Bridges x 10-12 reps @ 2111
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
  Rest as needed
  Barbell Good Mornings x 10-12 reps
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
• Optional Additional Conditioning Session:
  30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

• 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.