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Strength & Skill
Heavy box step ups – 4 x 8/8
Kettlebell Romanian Deadlift – 4 x 6/6

WOD: EMOM 10 minutes
1 Clean Pull
1 Hang Power Clean
1 Squat Clean
@ 60-70%

Rest 2-3 minutes

EMOM 10 (every 30 seconds)
1 Squat Clean @ 70/80%

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.