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Skill/Strength: Turkish Getup
Find heaviest:
x5 reps
x3 reps
x1 rep

Workout out of the day:

Buy in: 480m Run/ 500m Row

THEN:

8 Rounds:
12 x alt DB snatches
12 x Box Jump overs
RX 22.5/15kg
Comp 27.5/20kg

Buy out: 480m Run/ 500m Row

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.