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Squat Clean and Jerk
3-3-5-5-10

PART 1:
To be done 30 minutes before class

For time:
100 Toes to bar
– every minute perform 30 double unders

-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

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

Rest 15 minutes

6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)

– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.

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.