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3 OH Squat @ 80%
EMOM for 5min
rest 2min
5 OH Squat @ 70%
EMOM for 5min
rest 2min
7 OH Squat @ 60%
EMOM for 5min

PART 1:
COMPETITOR
To be done 30 minutes before class

Back Squat
3-3-3-3-3
– Use the heaviest weight you can for each set. Compare to 9/1, as this should be heavier than our sets of 5.

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

Rest 15 minutes

Every minute for 15 minutes:
3 Muscle ups + 6 Burpee Box jump hurdles (20”)

– Goal is to complete both movements each minute. A box jump hurdle is where you clear the whole box, not touching it, as you jump from one side to the other. If you fall behind on the minutes, turn this into an AMRAP and get as close to 15 rounds as you can.

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.