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Strength & Skill

Do 1 set every 2 minutes
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch
3 sets @ 65%, 2 sets @ 70%

Do 1 set every 2 minutes
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Jerk + 1 Split Jerk
3 sets @ 60%
2 sets @ 70%

WOD: 21-15-9
Power Snatches
Calories machine / 200m run

WOD Stimulus: GASSY into GRIPPY then into PAIN.

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.