In teams of two, alternating each movement, complete ten rounds of:
10 Hang “Clusters” 60/35kg
Run 400 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc. A “Cluster” is a Clean into a Thruster)
10 rounds for time:
200-300m run around and under white bridge and back
10 reverse lunges each side (jump change preferable)
10 sit ups
10 burpees (no clap)
* the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 10 rounds.
- 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.