Openers and Activation
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, raising straight arms in front)

followed by…

Dynamic Mobility, Activation and Warm-Up
Start the clock and …

400 Meter Run or 15 Calories on the Assault Bike

and then …

T-Spine Hold on Foam Roller x 5 pass thrus @ 5 seconds down and 3 seconds up with the plate

At the 5:00 mark, complete:
Two sets of:
Squat Rocks x 60 seconds
Band Assisted Ankle Pulse x 45 seconds per side

At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps

A.

Dynamic Mobility, Activation and Warm-Up
Start the clock and …

Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side
Psoas Pulse x 45 seconds per side

At the 7:00 mark, complete:
Banded Clam Shell Iso Hold x 45 seconds per side
Forward Cross Crawl x 10 reps per side
Fire Hydrant Iso Hold x 45 seconds per side

At the 12:00 mark, complete:
Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps

A.

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.

A.
17.2
35-54:
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-ft. Weighted Walking Lunge (50/35 lbs)
16 Toes-to-Bars
8 Power Cleans (50/35 lbs)
Then, 2 rounds of:
50-ft. Wighted Walking Lunge
16 Bar Muscle-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

55+:
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-ft. Weighted Walking Lunge (35/20 lbs)
16 Toes-to-Bars
8 Power Cleans (35/20 lbs)
Then,