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EMOM 3 minutes:
3 Front Squats
3 Power Clean
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

EMOM 3 minutes:
3 Front Squats @ 50% 1RM
3 Power Clean @ Same load
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

EMOM 3 minutes:
3 Front Squats @ 60% 1RM
3 Power Clean @ Same load
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

PART 1:

To be done 30 minutes before class

Front Squat
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

On the minute for 10 minutes:
Odd: 20 pull ups (chest to bar)
Even: 20 Ring dips

NOTE: Goal is to complete the work with the minute, you will have 5 opportunities for each movement. For an added challenge try to complete all sets unbroken. Scale to 15 or 10 reps per movement, if needed, so that at least one round can be done unbroken.

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.