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3 Rounds:

2min Row for Cals
2min Power Snatch
2min Shuttle Runs

3 Rounds:

2min Row for Cals
2min Squat Snatch (135/85lbs)
2min Shuttle Runs

3 Rounds:

2min Row for Cals
2min Squat Snatch (155/105lbs)
2min Shuttle Runs

Do Beyond Rx’d programming for the day.
Rest 15 minutes

4 rounds for time:

1 mile Assualt bike
– Rest 90 seconds –

NOTE: Goal is to hit a consistent pace on these mile repeats. Each interval should not be more than a + or – 5 seconds from the previous effort. Sub in 750m row if you do not have access to a bike. We did these a month ago on 8/12. Check your finish times from then and try to go faster on each round.

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.