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Part 1:
Find your heaviest 6 rep Back Squat

Part 2:
3 Rounds

AMRAP 2min

6 Back Squats (@60% of Part 1)
4 Front Squat
Rest 1min

PART 1:

To be done 30 minutes before class

Power clean
3-2-2-1-1-1
– Quickly build to a heavy single

For time:
30 Hang Power clean (225/155)

– Goal is to finish in under 5 minutes. Try for a big opening set, can you hit 10? Scale to 75% of power clean if necessary.

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

Rest 15 minutes

For time:
10 Power snatch (135/95)
20 Bar facing burpee
30 Wallball (30/20)
20 Bar facing burpee
10 Power snatch (135/95)

– Goal is to hit all sets fast and unbroken. Try to finish under 5 minutes. It should not take longer than 8 minutes; lower the weight if that might happen.

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.