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Mindset:

“I can say the willingness to get dirty has always defined us as an nation, and it’s a hallmark of hard work and a hallmark of fun, and dirt is not the enemy.”
–Mike Rowe

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Nutrition:

Focusing on Real Food Not Food Products

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Movement:

A. MWOD:

Front Rack Mobility

 

B. Weightlifting:
12-15min to find:
5-3-1 Hang Power Clean
*Warm-up and then work up to a weight that’s heavy for 5 reps on the Hang Power Clean. This will be the first set. Then, add some weight and perform a set of 3. Then, add some weight and perform a heavy single. Then you’re done!
*Input the heavy single into Wodify.

C. Metcon:
16min Ascending Ladder:
3-6-9-12-15-18-21-etc…
Hang Power Cleans (115/80)
Wall Balls (20/14)

 

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Post WOD Recovery:

Quad Smash
Couch Stretch – 1min/side