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3 Rounds

30 Over the Barbell Lateral Jumps
15 Front Squat (95/65lbs)

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
21-15-9
DB Power Clean & Jerk (50/35)
Toes to bar

– Goal is to go fast and unbroken for as much as possible. This one will tax the grip. Goal is to finish under 6 minutes.

For Quality:
Accumulate 3 minutes in a ring plank 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.