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5 Rounds

11 Deadlift (245/175lbs)
11 DB Front Squat (55/35lbs)
11 Box Jump (32/24″)

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3

– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/20/2017 and try to go heavier.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

As many reps as possible in 20 minutes:
15 calorie Assualt bike (or 20 cal Row)
10 Bench press (BW/.75BW)

– 8-10 rounds is ideal here. If 10 bench at the RX weight can’t be done unbroken, scale down to where at least 3 rounds can be done without racking the bar mid-set.

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.