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5 Rounds

Min 1: 15 DB Push Jerks (55/35 lb.)
Min 2: 15-/10-Cals Assault Bike
Min 3: 10 DB Box Step-ups

PART 1:
To be done 45 minutes before class

Strict Press
1-1-1-1-1
Push Press
2-2-2-2-2
Push Jerk
3-3-3-3-3

– Build in weight across each set.

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

3 Rounds for quality:
25 Hip extensions (25/15)
15 Double KB swing (53/35)

– Hold a plate for the hip extensions if 25 unweighted reps are not a challenge for you. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 15 reps in a row.

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.