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Part 1:

Split Squat
4-4-4-4

Part 2:
Open Prep – Pick a skill

Toes-to-Bar
Muscle-up
Handstand Push-up

Perform 5-10 Reps EMOM
5 min.

NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.

To be done 30 minutes before class

On the minute for 14 minutes:
Even: HS walk (10 – 20 meters)
Odd: 50 Double unders

– Goal is get some practice in with two very common movements seen in competition.

Push Press
4-4-4-4
– Use the heaviest weight possible on each set.

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