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Part 1

Work on a 5 Rep of the Complex:

High Hang Power Clean
Mid Thigh Power Clean
Front Squat

Part 2

1-2-3-4-5

Hang Power Clean
Front Squat

Part 1:

Work up to a Heavy 1 Rep of the complex:

High Hang Squat Clean
Mid Thigh Squat Clean
Squat Clean

Part 2:
1-2-3-4-5

Hang Squat Clean (205/135lbs)
Squat Clean

Part 1:

Work up to a Heavy 1 Rep of the Complex:

High Hang Squat Clean
Mid Thigh Squat Clean
Squat Clean

Part 2:
1-2-3-4-5

Hang Squat Clean (245/165lbs)
Squat Clean

Do Beyond Rx’d programming for the day.
Rest 10 minutes

For time:

40-30-20-10

Wallball (20/14)
Toes to bar

Rest until the 15 minute mark

For time:
40-30-20-10

KB swing (53/35)
Wallball (20/14)

NOTE: Goal is finish each couplet in under 10 minutes. Try for unbroken wallballs throughout both sections. Break up the other movements as needed so you can maintain those big sets on the Wallball; the second round of 40 and 30 are where you will really need to focus!

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.