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• Conditioning:
  Every minute, on the minute, for 15 minutes (5 sets):
  Minute 1: Strict Handstand Push-Ups x Max Reps
  Minute 2: Alternating Pistols x 12-16 reps
  Minute 3: Toes to Rings x 6-8 reps
• WOD:
  For time:
  Run 800 Meters
  15 Deadlifts*
  30 Hand-Release Push-Ups
  (successful reps must start from the top extended position, and the knees must never touch the ground)

Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups

Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

• 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.

• 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:
  Every two minutes, for 20 minutes (10 sets):
  Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk
• C:
  In 15 minutes or less, build to today’s “heavy”…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 85% of today’s heavy single
• Optional Additional Conditioning Session:
  This session is best performed 3-4 hours prior to or following today’s primary session.
  Twenty four sets of:
  30 seconds of Assault Bike @ 70-75/60-65 rpm
  30 seconds of Assault Bike @ 50/40 rpm