Blog

Strength & Skill

Do a set every 1:30.

3 Power Snatch @ 70%
2 Power Snatch @ 75%
1 Power Snatch @ 80%
1 Power Snatch @ 90%

WOD: AMRAP 13 Minutes
5 L Pull-ups
7m Handstand Walk
13 Heavy KB swings Overhead

How it should Feel: MUSCULAR ENDURANCE! The combination will target different parts of the upper body. It’s important to maintain consistency and avoid overexertion, which may lead to muscle fatigue.

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.