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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

• Skill and Strength:
  Skill and strength:

  Every two minutes, for 20 minutes (10 sets) of:
  Halting Clean Deadlift + Clean Pull + Power Clean + Clean
  Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

• WOD:
  Two sets for times of:
  Run 800m/ Row 600 Meters
  Rest 5 minutes

• A:
  Every 2 minutes, for 16 minutes (8 sets):
  3-Position Clean
  (high hang, mid-thigh, and then from the floor)
  Build over the course of the eight sets.
• B:
  Every minute, on the minute…
  Back Squat
  *Set 1 – 40% x 1 rep
  *Set 2 – 50% x 1 rep
  *Set 3 – 60% x 1 rep
  *Set 4 – 70% x 1 rep
  *Set 5 – 80% x 1 rep
  and then….
  Every 2 minutes…
  *Set 6 – 85% x 1 rep
  *Set 7 – 90% x 1 rep
  *Set 8 – 95% x 1 rep
• C:
  Four sets for times of:
  100 Double-Unders
  10 Front Squats (90/65 kg)
  20 Chest-to-Bar Pull-Ups
  Rest 4 minutes
• D:
  Three sets of:
  Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
  Rest as needed
  Banded March + Weighted Anterior Loading x 2:30
  Rest as needed
  *Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball

• 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.