- 1RM Power Clean:
30 Wall Ball Shots (10/5kg)
30 Kettlebell Swings (32/24 kg)
30 Push Press (50/30kg)
- 6 rounds for time:
200-300m run around and under white bridge and back
X 20 squats
X 20 sit ups
X 15 pushups
** the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 6 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.