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Strength & Skill

*Do a set every 1 minute 30 seconds.

2 Power Clean + 1 Push Jerk @ 65%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%
2 Power Clean + 1 Push Jerk @ 60%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%

WOD: AMRAP 20 Minutes
25/20 Calorie Row / 250m run / 15/12cal AB
50 Dumbbell Deadlifts (2 x 22.5/15)
25/20 Calorie Row
40 Dumbbell Front Squats (2 x 22.5/15)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (2 x 22.5/15)

How it should Feel: GASSY, GRIPPY, and MUSCULAR ENDURANCE! The row/dumbbell combo will attack your body in various ways, giving you a wild spin cycle if you don’t control your breathing early on.

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.