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20 Squat Cleans (115/75 lb.)
20 Burpees
20 Russian KB Swings (24/16 kg)
15 Squat Cleans (135/95 lb.)
15 Burpees
15 Russian KB Swings (24/16 kg)
10 Squat Cleans (185/135 lb.)
10 Burpees
10 Russian KB Swings (24/16 kg)
5 Squat Cleans (225/155 lb.)
5 Burpees
5 Russian KB Swings (24/16 kg)

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.