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40 Front Rack Walking Lunges (115/75lbs)
20 Wall Climbs
Rest 3min

30 Front Rack Walking Lunges (135/95lbs)
30 Back Squats (135/95lbs)
Rest 3min

20 Front Rack Walking Lunges (155/105lbs)
40 Handstand Walking steps (20 total each hand)

To be done 45 minutes before class

Snatch
2-2-2-2-2
– Build to a heavy double for the day.

“AGOQ 4”
2 rounds for time:
10 Deadlift (315/205)
20 Deficit HSPU (6″/4″)
30 Front squat (95/65)

– Goal is under 6 minutes. If the HSPU are going to take you a while, scale the deficit down, but keep the total number of 20 per round.

Do Beyond Rx’d programming for the day.

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.