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6 Rounds

Min 1: Row 300/250m
Min 2: 25 Box Jumps (24/20”)
Min 3: 15 Burpees
Min 4: Rest

To be done 30 minutes before class

7 attempts:
Powerclean – Jerk – Squat clean – Jerk
– Build to the heaviest weight across the seven attempts. You may drop the bar after the first jerk.

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.