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21-15-9
OH Barbell Lunges (115/75 lb.)
Box Jumps (20 in.)

PART 1:

To be done 30 minutes before class

Deadlift
3-2-1-2-3
– Use the heaviest weight possible on each set. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit. Compare to 12/18/2017. Should be heavier as there are less reps today.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

As many reps as possible in 10 minutes:
10 Thrusters (105/70)
2 Rope climbs (15ft.)

– Goal is 7+ rounds. Get back on that second rope climb as quick as you can, as that is where time will get away from you.

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.