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Strength & Skill

Part A:
5 Minutes (Every minute on the minute)
Min 1: 3 Hang Power Snatch @ 55% 1RM Power Snatch
Min 2: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 3: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 4: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch
Min 5: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

Part B:
5 Minutes (Every minute on the minute)
Min 1: 2 Power Snatch @ 65% 1 RM Power Snatch
Min 2: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 3: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 4: 2 Power Snatch @ 73-75% 1 RM Power Snatch
Min 5: 2 Power Snatch @ 73-75% 1 RM Power Snatch

Partner WOD:
In teams of two complete 2 Rounds of:
80x DB Snatches 22.5/16kg (10x alt Snatches each, change partner. Scale weight if necessary)
60x Syncro Pushups (reps must be Synchro Chest to floor, break up as needed.)
480m Run/ 500m Row/ AB

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.