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Squat Clean and Jerks
1-3-5-7-9-11

PART 1:
To be done 45 minutes before class

Front Squat (Pause)
1-1-1-1-1-1-1
– Use the heaviest weight possible on each set. 3 sec pause at the bottom of each rep. Should have some confidence to push the weight from our practice with these last week.

PART 2:
Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
15-12-9
Bar-facing burpee
5-4-3
Power clean & Push jerk (225/155)

– Goal is to finish under 5 minutes. Keep that barbell weight as heavy as possible if you need to scale the loading.

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.