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WOD:

8 Burpee Plate Jump
8 KB SDHP
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Russian Swing
AMRAP 6min

WOD:

8 Burpee Plate Jump
8 KB SDHP (24/16kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Power Clean (24/16kg)
AMRAP 6min

WOD:

8 Burpee Plate Jump
8 KB SDHP (32/24kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Snatch (32/24kg)
AMRAP 6min

Part 1:

To be done 45 minutes before class

Overhead Squats
5-5-3-3-1-1
– Build to a heavy single across the working sets.
For time:
12-9-6
Snatch (squat) (165/115)
Bench press (225/155)

NOTE: Goal is to finish this in 8-10 minutes. The weight should be where you can comfortably complete triples.

Part 2:

Do Beyond Rx’d programming for the day.

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.