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15-12-9-6-3
DB Front Rack Walking Lunges (65/45lbs)
Heel Taps
DB Front Squats

To be done 60 minutes before class

3 Rounds for Time:
10 Power Clean & Jerk (205/145)
10 Ring Muscle ups

Rest 10 minutes

3 Rounds for Time:
10 Power Snatch (135/95)
10 Burpees to target (6” above reach)

– Goal is to finish the first couplet under 8 minutes, with great times under 6 minutes. Goal for the second couplet is to finish under 6 minutes, with great times close to 4 minutes.

Do the gym programming (RX’d or competitor) 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.