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We would like to start analysing the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback! Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Skill and Strength:
  Every two minutes, for 20 minutes (10 sets):
  Hang Snatch + Snatch + Overhead Squat
• WOD:
  Complete as many rounds and reps as possible in 8 minutes of:
  5 Power Snatches (60/45kg)
  10 Burpee Box Jump-Overs

• A:
  For max reps/time of:
  L-Sit x Max Hold
  (Standard – Stack plates under feet to height of parallettes/ box/ kettlebells – set terminates if heels touch the plates.)
  Rest exactly 60 seconds
  L-Sit x Max Hold
  Rest exactly 60 seconds
  60 seconds of Toes to Bar

  LOG REPS TOES TO BAR

• B:
  Take 15-20 minutes to find your 1-RM Snatch

  (You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

• C:
  For time:
  Row 2000 meters
  20 Snatches (80/55 kgs)
  60 Pull-Ups
  20 Snatches
  Row 2000 meters

• 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.