3 Power Cleans (135/95lbs)
Rest 1 minute
To be done 45 minutes before class
Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 GHD Sit ups
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
Accumulate 3 minutes in an L-sit.
– Goal is to complete the given time in as few sets as possible.
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.