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• WOD:
  In teams of two, with one person working at a time, complete:

50 Power Cleans (70/45 kg)
800 Meter Run (400 Meters each)
50 Front Squats (70/45kg)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (70/45kg)
800 Meter Run

Break up the Lifting as needed and Run Together

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  Set 1: 2 reps @ 60%
  Set 2: 2 reps @ 65%
  Set 3: 2 reps @ 70%
  Set 4: 1 rep @ 75%
  Set 5: 1 rep @ 80%

Rest one minute, and then
Every two minutes, for 10 minutes (5 sets):

Front Squat
Set 6: 85% x 1 rep
Set 7: 85-90% x 1 rep
Set 8: 90+% x 1 rep
Set 9: 90+% x 1 rep
Set 10: 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

• B:
  Six sets of:
  Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
  Rest as needed
  Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.
• C:
  Every minute, on the minute, for 10 minutes:
  Split Jerk x 1 rep @ 70-80%
  (hold for 3 seconds in receiving position and ensure perfect footwork)
• D:
  In 15 minutes or less, build to today’€™s €œheavy€…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 75% of today’s heavy single
• Optional Additional Conditioning Session:
  Five sets of:
  Row 1000 meters @ 5km PR Pace
  Rest 60 seconds

• 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.