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50 Back Squat

Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat
Every time you put the Bar down, you perform 10 Broad Jumps

50 Back Squat @ 3/4 Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps

50 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat @ Bodyweight + 20lbs
Every time you put the Bar down, you perform 10 Broad Jumps

Part 1:

To be done 30 minutes before class
Hang Clean (squat)
2-2-2-2-2-2
NOTE: Build to a heavy double across the working sets.

Part 2:

Do Beyond Rx’d programming for the day.
Rest 15 minutes

For time:
40-30-20-10
GHD Sit ups
Hip extension

NOTE: Goal is complete the sets with as few breaks as possible. Should not take more than 10 minutes. If you have not been doing GHD sit ups regularly, take away the round of 40.

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.