- Skill and Strength:
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (70kg/45kg)
10 Box Jumps (24″/20″)
15 Kettlebell Swings (24/16 kg)
Every minute, on the minute, for 6 minutes:
Minute 1: 5-6 Supine Ring Rows @ 2222
Minute 2: 25m Bottom’s Up Kettlebell Carry each arm
- 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.