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Tabata Double Unders
Tabata Power Clean (95/65lbs)
Tabata Double Unders
Tabata SDHP (95/65lbs)

To be done 30 minutes before class

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/6/2017 and try to go heavier.

For time:
10-8-6-4-2
Thruster (135/95)
50-40-30-20-10
Double under

– Quick couplets have been the theme of the week. Practice keeping quick transitions and just starting each set, even if you think your not ready. You may surprise yourself!

Do Beyond Rx’d programming 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.