Max Chest-to-Bar Pull-ups
20 Clean and Jerks
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
As many reps as possible in 20 minutes:
25 cal Row
20 KB swings (53/35)
15 Box Jumps (30”/24”)
– Goal is to finish 6+ rounds. Keeping a consistent pace will be the focus on this one, unbroken KB swings and a steady rhythm on the box
jumps for a continuous 20 minute effort. The movements will impact each other, making this a little harder than it looks.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.