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Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Skill and Strength:
  Every two minutes, for 12 minutes:
  Power Clean + Squat Clean
• WOD:
  Five rounds for time:
  Row 300 Meters
  12 Front Squats (95/65 lbs)
  12 Pull-Ups

• A:
  Four sets of:
  Pause Front Squat @ 24X1 + 2 Front Squats
  Rest 2 minutes
  Goal is to match or improve on the four heaviest loads used last.
  If you haven’t been keeping your wod results…time to start!
• B:
  Every two minutes, for 16 minutes (8 sets):

  High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
  For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

• C:
  Every 90 seconds, for 9 minutes (6 sets):
  Back Squat x 3 reps @ 3-5% more than you used last back squat session
• D.a:
  Four sets of:
  Jumping Lunges with Barbell x 20 reps
  (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
  Rest 45 seconds

  Score weight

• D.b:
  Four sets of:
  Strict Weighted Pull-Ups x 6-8 reps
  Rest 45 seconds

  Score weight

• Optional Additional Session:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

  Five sets of:
  Run 600 Meters @ 85-90% effort
  Walk 200 Meters

• 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.