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For time:
3 Power Snatch
Row 750m
5 Power Snatch
Run 400m
7 Power Snatch
Row 750m
9 Power Snatch
Run 400m

For time:
3 Power Snatch (135/95lbs)
Row 1km
5 Power Snatch (135/95lbs)
Run 400m
7 Power Snatch (135/95lbs)
Row 1km
9 Power Snatch (135/95lbs)
Run 400m

For time:
3 Power Snatch (185/125lbs)
Row 1km
5 Power Snatch (185/125lbs)
Run 400m
7 Power Snatch (185/125lbs)
Row 1km
9 Power Snatch (185/125lbs)
Run 400m

NOTE: Goal is finish in under 7 minutes. Go uncomfortably fast, especially on the burpees. You know you can always drop and get up, don’t let mental weakness slow you down!

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.