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Strength & Skill

KB/ DB Cluster Complex

Squat Clean Cluster x5 reps each side
(Swing, Clean, Squat, Thruster)
x 5reps @ 6/10
x 5reps @ 7/10
x 5reps @ 8/10
x 5reps @ 9/10 (x2sets)

WOD: 5 Rounds for Time
21 KB Swings
15 Chest to bar pull ups/ Ring Rows
9 Thrusters (BB@60/45kg) (DB@2×25/17.5)
100m MB Carry Run

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.