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 2 minutes, for 12 minutes (6 sets):
2-Position Clean + Jerk
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)

Build over the course of the 6 sets to today’s heavy-ish.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%

C.
For time:
1200 Meter Run
60 Wall Ball Shots (30/20 lbs)
30 Strict Handstand Push-Ups

Rest until the running clock reaches 20:00,

In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes

Go heavy on these!

B.
Three rounds for time of:
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65 lbs)

A.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch x 1 rep
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)

Build over the course of the 6 sets to today’s heavy-ish.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%

C.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 75-80%

D.