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1-k Row
40 Double-unders
20 Ring Dips
Rest 2 min.

500-m Row
50 Double-unders
25 Ring Dips
Rest 2 min.

250-m Row
60 Double-unders
30 Ring Dips

NOTE: The Open continues this week. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

To be done 60 minutes before class
Power Snatch
2-2-2-2-2

Snatch grip Deadlift
3-3-3-3-3

Weighted Pull-up
5-5-5-5-5

-Use the heaviest weight possible on each set. Can be done alternating movements or by completing all 5 sets before moving to the next movement.
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.