Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
Hang Power Snatch (135/95)
Lateral bar over burpee
– Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.
Burpee bar muscle up
Box jump hurdle (24″/20”)
– Goal is to finish under 8 minutes. On the box jumps, you may not touch the box at any time.
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.