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50 Alt. Single-Arm DB Power Snatches (50/35 lb.)

Then:

3 rounds
10 Single-Arm DB Push Presses (each arm)
30-sec. DB OH Hold

50 Alt. Single-Arm DB Power Snatches

PART 1:

To be done 30 minutes before class

Hang Snatch (squat)
2-2-2-1-1-1
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

10 rounds for time:
10 SDHP (95/65)
10 Push Press (95/65)

– Goal is to finish under 10 minutes, with great times under 8. Nothing hurts quite like spend gin some quality time with a light barbell. Go fast, and those Push press better be unbroken. Stay mentally strong.

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.