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3 rounds

12 Pistols (alternating)
15 Deficit Push-ups
18 Box Jumps (24/20 in.)

NOTE: The Open continues this week. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

To be done 45 minutes before class

Power snatch + Hang snatch (squat)
-5 attempts to build to the heaviest weight possible

For time:
10 Power snatch (135/95)
20 Bar facing burpee
30 Wallball (30/20)
20 Bar facing burpee
10 Power snatch (135/95)

– Goal is to hit all sets fast and unbroken. Try to finish under 5 minutes. It should not take longer than 8 minutes; lower the weight if that might happen.

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

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.