Primary Strength Session
A.
Build to today’s 2-RM…
One and a Quarter Front Squat

B.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

C.
Every 3 minutes, for 12 minutes (4 sets):
Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes

Increase load each set,

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Primary Strength Session
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Jerk x 1.1 @ 80-90%

B.
Five sets of:
Clean Deadlift x 5 reps
Rest as needed

Go heavy here, but make sure your chest stays up so that this looks like your pull from the floor and not a traditional powerlifting deadlift.

Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 6 minutes of:
6 Shoulder to Overhead (135/95 lbs)
9 Deadlifts (135/95 lbs)
30 Double-Unders

Rest until the running clock reaches 10:00,

Primary Strength Session
Openers and Activation Work
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down,