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Strength & Skill

5-6 rounds
Ring Dips x 8 – 12
Hanging L-sits 30-45sec

Skill: Clean and Jerk drill technique

Workout out of the day:

EMOM – 20 Minutes

Minute 1: 4-6 x Clean + Jerk (70/50) or (90/70)
Minute 2: 10 x Lateral Burpees Over the bar
Minute 3: Run 100m
Minute 4: Rest

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.