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EMOM 10min

6 Toes to Bar
8 KB Swings / KB Snatch (24/16kgs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

“Nick”
12 rounds for time:
10 DB hang squat clean (45/30)
6 HS push ups on DB’s

– Hero workout in which you’ll hang onto those DB’s the whole time. The HSPU will get very difficult, and if you proficient at that movement them keep them strict as an added challenge. Try to finish under 20 minutes, but if the HSPU get fatigued have a 25 minute cut off.

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.