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Split Jerk
3 – 3 – 3

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For time:
40-30-20-10
GHD Sit up
Wallball (30#/20#)

Rest 10 minutes

For time:
40-30-20-10
DB Snatch, alternating (50/35)
Hip extension

– Goal is to finish each couplet under 10 minutes. The wallball and DB snatches should be unbroken.

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.