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Strength & Skill

4 rounds
10 barbell bench press @ moderate weight
12 reverse grip barbell bench @ moderate weight
12 flat bench DB chest fly
10 standing KB crush grip bicep curls

WOD: With a running clock (23 minutes)
0:00 – 3:00
run 400m
max rope climbs

-Rest 1:00-

4:00 – 7:00
run 400m
max power clean & jerks (70/48)

-rest 1:00-

8:00 – 11:00
run 400m
max power snatches (70/48)

-rest 1:00-

12:00 – 15:00
run 400m
max rope climbs

-Rest 1:00-

16:00 – 19:00
run 400m
max power clean & jerks (70/48)

-rest 1:00-

20:00 – 23:00
run 400m
max power snatches (70/48)

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.