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Part 1:
Back Squats
5 – 5 – 5 – 5 – 5

Part 2:
100 Heel Taps
Every time you break, perform 10 Lateral Jumps over the parallette.

To be done 60 minutes before class

Power clean & Push Jerk
2-2-2-2-2
– Take 5 attempts to quickly build to a heavy double. Must be touch & go. Shouldn’t take longer than 10-15 minutes.

“Heavy Grace”
For time:
30 Clean & Jerk (185/135)

– Goal is to finish in under double the time of your PR “Grace.” Ex. If your “grace” is 2 minutes, finish this under 4 minutes.

Rest 5 minutes

“Grace”
For time:
30 Clean & Jerk (135/95)

– Goal is to get as close to your PR as possible.

Do Beyond Rx’d programming 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.