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We also do analyse the data and make tweaks to the program based on trends we see from those who post.

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• WOD:
  Four sets for max reps of:
  60 seconds of Rowing / Skipping (for calories)
  Rest 60 seconds (while your partner rows if you have a team mate)
  60 seconds of Jumping Squats (35/25kg)
  Rest 60 seconds
  60 seconds of Strict Pull-Ups (any grip)
  Rest 60 seconds
  60 seconds of Push-Ups (focus on good ROM)
  Rest 60 seconds
• Finisher:
  Mobility and recovery work

• A:
  Front Squat
  Set 1: 3 reps @ 60%
  Set 2: 3 reps @ 70%
  Set 3: 2 reps @ 80%
  Set 4: 2 reps @ 85-90%
  Set 5: 1 rep @ 95%

  Rest 2-3 minutes between sets.

• B:
  Every two minutes, for 12 minutes (6 sets):
  Power Clean + Hang Clean + Jerk
  Build to today’s heaviest set.
• C:
  “Kill Cliff Granite Games Qualifier Event 1”
  (Click here to register: http://qualifier.thegranitegames.com/)

  Complete as many rounds and reps as possible in 10 minutes of:
  5 Hang Squat Cleans (70/50kg)
  7 Bar-Facing Burpees

• D:
  Three sets of:
  Glute-Ham Raises x 6-8 reps @ 3011
  Rest as needed
• Optional Additional Session:
  Complete as many rounds and reps as possible in 20 minutes of:
  40-Meter Sled Push (heavy)
  1 Legless Rope Climb
  40-Meter Farmer’s Walk (heavy)
  10 GHD Hip Extensions @ 2011

• 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.