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10 Squat Clean (155/115lbs)
10 Hang Squat Clean (135/95lbs)
10 Squat Snatch (115/75lbs)
10 Hang Squat Snatch (95/65lbs)
10 Squat Snatch (155/115lbs)
10 Hang Squat Clean (135/95lbs)
10 Squat Clean (155/115lbs)

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

Rest 30 minutes

Every 2 minutes for 14 minutes (7 rounds)
25 cal Row
Max Jerks (205/145)

– Goal is to average at least 5 jerks each round. Great scores will average around 7 jerks per round. Pace the row but aim to be off and transitioning to the bar by 1:15 into each round. Pick that bar up by 1:30 each time, and get your reps in to give some transition time back to the rower.

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.