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Strength & Skill:

*Do a set every 2 minutes.

1 Power Clean to Parallel
1 Hang Power Clean
1 Floating Power Clean
1 Power Clean
1 Push Jerk + 1 Split Jerk

Build in weight from 65% to 75+% 1 RM Power Clean

WOD: 5 Rounds
20m Walking Lunges 2×24/16kg
25 KB Swings 24/16kg
30MB Situps

-Rest 1:1 between sets-

STIMULUS and GOALS
How to Pace: Start with a quick tempo but not a sprint. Work Steadily through each round

How it should Feel: Going to feel the legs getting pumped as well as the biceps here. This is why its so important not to sprint the beginning. By the end just let the sled dictate the pace you can hold.

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.