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30 – 20 – 10
200m Farmers Carry (65/45lbs)
DB Front Squats
Inverted Ring Row

To be done 60 minutes before class

Front Squat
5-5-3-3-3-1-1-1-1
– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months. These may be harder than expected from the GHD sit ups yesterday.

Rest 10 minutes

For time:
21-15-9
Row (calories)
DB Snatch (70/50 – alternate hands each rep)

– Goal is go fast and unbroken. Should be a sprint type of effort, where good times on this will be under 5 minutes. If 21 snatches at this DB weight would take longer than 1 minute, scale the weight down. Speed is the important part for this, not the weight.

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.