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Part 1:
Weighted Step Up
6 – 6 – 6

Part 2:
Tabata Double Unders

PART 1:
To be done 30 minutes before class

Overhead squat (pause)
1-1-1-1-1
– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.

Snatch balance
1-1-1-1-1
– quickly build to a heavy single. Work on receiving in the same position you just held the pause in.

Every minute for 12 minutes:
2 Hang Snatch (squat)
– use the heaviest weight possible each minute. Reps have to be caught below parallel. Work on speed getting under the bar.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

5 rounds for time:
400m Run
20 GHD sit ups
10 Overhead squats (95/65)

– Goal is to finish under 18 minutes. Try to hold onto sub 3 minute rounds for as long as possible. Hint: Run fast!

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.