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Strength & Skill

4 Sets
10 1:1:2 Incline DB Bench (R+L+Both=1)
10 Standing Alternating DB Hammer Curl

4 Sets
12 Standing Bent over Straight Bar Row
10 Skull Crushers

WOD: For Time
5-4-3-2-1
Rope Climbs *
1-2-3-4-5
Power Cleans (102/70)
* Every set of rope climbs starts with 1 legless rope climb

Stimulus: GRIPPY and MUSCULAR ENDURANCE. The pull-pull combo is designed to tax your grip early

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.