Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Every two minutes, for 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

B.
For time:
21 Back Squats (225/155 lbs)
21 Pull-Ups
15 Front Squats (225/155 lbs)
15 Chest-to-Bar Pull-Ups
9 Overhead Squats (225/155 lbs)
9 Bar Muscle-Ups

When the running clock reaches 10:00…

C.

In teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

In teams of two, alternating each movement, complete ten rounds for time of:
10 Goblet Squats
10 Burpee Box Step-Overs (20″/18″)
400 Meter Run

(Partner A performs 10 goblet squats; Partner B performs 10 burpee box step-overs; Partner A runs 400 meters; Partner B performs 10 goblet squats; etc….)

A.
Take 15-20 minutes to build to a heavy Clean & Jerk

B.
Complete as many sets of the following interval until you complete 30 reps:
60 seconds of 135/95 lbs Ground to Overhead
Rest 60 seconds