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5 Rounds

9 Back Squat @ 60% 1RM
5 Pullup
3 Chest to Bar Pullup
1 Bar Muscle Up

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Snatch Complex:
Hang Power Snatch + Snatch (full)
2-2-2-2-2-2-2

– One set consists of a hang power snatch + full snatch + hang power snatch + full snatch without letting go of the bar. Build to the heaviest set you can.

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

Rest 15 minutes

On the minute for 15 minutes:
Min 1: 10 Pistol
Min 2: 5 Muscle ups
Min 3: 20 Push ups

– Goal is to practice muscle ups under fatigue. Consider increasing or decreasing the muscle ups reps to adjust difficulty.

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.