PART A: Strength & Skill

Take 10 minutes to establish a 1RM or heavy single deadlift for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

AMRAP 20 Minutes at moderate pace
100m KB Farmer’s Carry (2×24/16kg)
350m Row/ 300m Run
30m Bodyweight Walking Lunge

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Rounds: 5-6+ rounds

STIMULUS and GOALS
How to Pace: STEADY! Steady-state aerobic work. This engine-building workout focuses on sustained effort rather than max intensity. The goal is a consistent movement with little to no rest between exercises.

How it should Feel: CARDIO! No reason to stop, EVER! Get some good music on and keep going.

WORKOUT STRATEGY & FLOW
Double Dumbbell Farmer’s Carry: Weight is light and sets need to be kept unbroken. Chalk up prior and move with a purpose.

Row/Bike Erg: Moderate pacing (70-75%). Breathe through the motion and focus on relaxing your grip and shoulders, especially on the bike.

Bodyweight Walking Lunge: Smooth and steady consistent steps. Try step-through step-through on the lunges (no pause) since its light and a manageable distance

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.

PART A: WOD Open 21.3

For total time:

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.

• 15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.

• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

40/25kg

Time cap: 18 min

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!!! This was one of those open workouts that looked simple and fun on paper. We were wrong…A fast, aggressive workout with built-in rest. Meaning you can push each round. Each round increases in gymnastic difficulty, demanding grip endurance and technical efficiency. Barbell movements hit the legs, midline, and shoulders, while gymnastics challenges grip and pulling strength. After the final workout, it’s a quick recovery, and then it’s time to see what’s left in the tank.

How it should Feel: GASSY and MUSCULAR ENDURANCE into PAIN!!!! First Round: Push, But Stay in Control. Don’t go unbroken if it’ll cost you later. Second Round: Manage Grip & Breathing. Chest-to-bar pull-ups will fatigue you for muscle-ups. Third Round: Dig Deep & Finish Strong! This is the final push. Then, get ready to lift some heavy weight.

WORKOUT STRATEGY & FLOW
Front Squats: Light weight and it should always be unbroken. Don’t plan to drop it.

Thruster: Same weight as the front squats, and here we should aim for bigger sets, but break into 2-3 sets if needed to avoid red-lining.

Toes to Bar / Chest to Bar / Bar Muscle Up: Whatever you do, don’t plan to go on unbroken on the T2B and C2B or blow up with bigger sets than you can handle. Take smart, calculated breaks to save your grip and shoulders because it all comes down to the bar muscle-ups at the end.

PART B: Strength & Skill

Complete the following complex for max load:

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time begins 2 min directly after following the completion of 21.3.

Time cap: 9 min.

21.4 Complex: Make sure you have a comfortable opening weight on the bar to start. Don’t rush your lifts if you are not mentally ready, and before the workout begins, have all the weights laid out on the side.

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.

PART A: Strength & Skill

Squat Snatch

Take 10 minutes to establish a 1RM or heavy single Snatch for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

480m Run/ 500m Row/ 40/32 Cal AB

-into-

3 Rounds of:
20 Power Cleans (50/35kg)
15 Strict Handstand Push Ups/ Kipping

-into-

480m Run/ 500m Row/ 40/32Cal AB

TARGET SCORE
Intended Workout RPE: 8.0 – 8.5 80-85% – moderate/high intensity
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! Starting off, we want to be controlled but aggressive (80-85% effort). Survive the middle, then send it home on the final ski! Stay smart, stay moving, and crush the finish. Control your breathing and aim for similar round times across the middle.

How it should Feel: CARDIO & MUSCULAR ENDURANCE The strict handstand push ups will burn out pressing endurance, especially after skiing. The midline will begin to break down, especially in that final ski. Know the fatigue will come and be ready for it!

WORKOUT STRATEGY & FLOW
Ski: Start off Moderate aggressive off the start (75-80%) while trying to replicate an increased effort on the final 10-15 calories for the second ski. Focus on total body movement and breathing through the motion.

Power Clean: Weight should be light (under 60% of 1RM) where you should be able to touch and go a couple of sets before transitioning to fast singles.

Strict Handstand Push Up: This is the station you need to be smart and avoid going all out til the last set. Break sooner than later and never rest at the bottom.

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.

PART A: Strength & Skill

Bench Press

Take 10 minutes to establish a 1RM or heavy single Bench Press for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

5 Sets
8 Devil Press (2×22.5/16kg)
16 GHD Sit Ups (OR Toes to Bar)
-rest 2 min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing needs to be aggressive and built upon. Don’t come out too hot and blow. The 1:1 rest ratio means you should push hard during work and recover enough to maintain output. Smooth & efficient reps, don’t rush the first few sets—stay consistent.

How it should Feel: GASSY and GRIPPY! The devil press is a grind that taxes the entire body, especially the shoulders and posterior chain. Meanwhile, the GHD sit-ups (or Toes to bar) challenge trunk flexion endurance when fatigued.

WORKOUT STRATEGY & FLOW
Dumbbell Devil Press: Moderate weight here, and let’s just try to keep a near non-stop effort. Big hips are needed every time you breathe at the top and bottom of each rep.

GHD Sit Up: Non-stop! Big hips, explode up using the total body, and breathe at the top.

Toes to Bar: Smooth with consistent kipping and minimizing breaks if possible since the rest comes right after.

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.

PART A: Strength & Skill

Back Squat

Take 10 minutes to establish a 1RM OR heavy single Back Squat for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

4 sets (1 set every 6 minutes)
16/12 Calorie Standing ABike/ 220m Run/ 250m Row
15 Back Squats (80/55kg) (Goblet Squat Heavy Reps)
3 Rope Climbs (OR 9 Strict Pull Ups) (6x sit to stand)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minute 30 seconds
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This 5-set interval workout is all about consistent and aggressive pacing, managing fatigue, and staying efficient under duress. The first two rounds will feel fine, but round 4 will be a mental fight. Stay smooth, control your breathing, and push hard in the final set!

How it should Feel: MUSCULAR ENDURANCE and some LACTIC ACID PARTY! Expect a deep quad burn from the bike and squats. Breathing will be elevated but controlled. Each round should feel hard but repeatable. Your rest time shrinks if you go too slow.

WORKOUT STRATEGY & FLOW
Standing Bike Erg: Maintain a strong but sustainable pace (80%) with the intent to slow down the final 2-3 calories before transitioning. The goal should be sub-1:40.

Back Squat: Weight is moderate (under 60% of 1RM). Unbroken is ideal, but 10-5 is an option if needed as legs begin to break down.

Rope Climb: Jump high on the first pull to minimize time under tension. Smooth and efficient descent. Try and complete 1 rep every 10-15 seconds.

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.

PART A: Strength & Skill

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @70-75% 1RM Clean & Jerk

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @75-80%

5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @85+

*Can be done off the blocks or from rack.

PART B: WOD

AMRAP 15 Minutes at easy to moderate pace
100m Kettlebell Front Rack Carry (2×14/16kg)
300m Run/ 350m Row/ 22/18 Calorie Echo Bike
4x10m Walking Lunges (2×22.5/15kg)

*Every 10m is a rep.

TARGET SCORE
Intended Workout RPE: Under 7.0 – Under 70% – easy/moderate intensity
Target Rounds: 4-5
Minimum Rounds before Scaling: 3

STIMULUS and GOALS
How to Pace: STEADY! We are aiming for a moderate sustainable effort throughout. Work at 60-70% of your max intensity. This workout is meant to build endurance and teach us to recover after the maximal output on Fridays, to get in a rhythm like we will be for the Open workouts. You should feel like you could hold a casual conversation while moving. Each round should be completed in roughly the same time, showing even pacing. Focus on smooth transitions between movements while staying in control of your breathing and heart rate.

How it should Feel: CARDIO! Feels like controlled effort with no excessive strain. You should finish the the amrap feeling like you could do another round or two at the same pace if you had to.

WORKOUT STRATEGY & FLOW
Double Kettlebell Front Rack Carry: Move with control. Focus on bracing your core to prevent unnecessary fatigue in the shoulders and midline. Should be able to complete unbroken.

Echo Bike and Run/Bike Erg: Aim for a pace that allows you to keep your breathing steady without burning out (moderate).Try and keep this station around 75-90 seconds.

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.

Part A: WOD

Open 14.1
10 Minute AMRAP
30 Double Under
15 Power Snatches (40/25kg)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Reps: 315+ (7+ rounds)
Minimum Reps before Scaling: 180 (4 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Stimulus is very high intensity, and hang on! This one gets grippy and will sneak up on you fast. Focus on controlling your breathing while keeping reps smooth and consistent. The goal should be to start and end with the same pace per round.

How it should Feel: GASSY & GRIPPY into PAIN!!! The first-ever CrossFit Open Workout! Let’s see how far we have come. Those around for this one will never forget that first open Workout feeling.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken, short sets, so no need to break if you are comfortable with these. Make sure to lay your jump down in an easy to pick up position after each set. If you are great at these you can use it to catch your breath a little. If not, then keep a sustainable rhythm and pace so you can use transition as rest to recover.

Power Snatch: Hook Grip and get ready to grind! We recommend using Power unless you are great at muscle snatch and can hold on for multiple rounds unbroken. Weight is very light where unbroken is the goal, but 2-3 quick sets might be the way to go if you are worried about your grip.

PART B: Strength & Skill

*Do a set every 4 minutes.

4 Sets
3 Bench Press @8.5-9/10 RPE
10 Pause Single Dumbbell Bent Over Row @7/10 RPE
*2 sec pause at the top of row.
**Score Bent Over Row in notes.

PART C:
RE-TEST Day:
Max Effort 2 minutes of Chest to Bar Pull Ups [Kipping or Butterfly]

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.

PART A: Strength & Skill

3 Sets
5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE
*Log weight in notes.

PART B: WOD

10 Minute EMOM
200m Ski (or Row)/ 150m Run/ 200m Row/ 16/12Cal AB

-rest 2 minutes-

10 Minute EMOM
4 Squat Snatch (60/45kg)/ 8x Deadlift/ 12x KB Swings

-rest 2 minutes-

10 Minute EMOM
4 Bar Muscle Up/ 4 x Burpee Pullup/

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each minute: sub 45 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE in the minute and STEADY throughout. Four interval EMOM style workouts designed to challenge your metabolic conditioning with intensity and volume. Each one is meant to be pushed at a moderate-high intensity with a pace that’s sustainable and repeatable across each set. Use each 2-minute rest as a chance to recover your breathing and reset focus for the next section.

How it should Feel: GASSY!Your heart rate rises early but stays manageable. Should feel like you can breathe while still pushing hard. Muscle fatigue starts to set in, especially in the posterior chain and shoulders on part 2 and 3.

WORKOUT STRATEGY & FLOW
Ski/Row: Moderate-to-high intensity (80-85% effort). Aim for consistent splits across all 10 rounds without burning out. Maintain a stroke rate and pace that allows you to complete the 200m in 40-48 seconds to leave room for recovery.

Snatch: Focus on smooth, technical reps rather than rushing.Weight should be moderate and allow for unbroken sets across.. However, avoid going unbroken if it sacrifices form; perform singles as needed.

Bar Muscle Ups: Steady and controlled, aiming for consistent non-stop reps. Aim for sub 45 seconds, leaving time to shake out and prepare for the next 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.

PART A: WOD

5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (60/45kg)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+) (Scale Hanging Knee Raises/ Situps)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! 5 sets where your shoulders will be under constant duress. The goal is consistent sets and pacing across while keeping the time between stations at a minimum. The goal is to have at least 60 seconds of rest each set.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Move with a purpose and use the recovery time to get the heart rate down and shake the arms out.

WORKOUT STRATEGY & FLOW
Toes to Bar: 7 is the minimum here, but really the goal is 1-2 sets if at all possible. Big hips every time!

Bar Facing Burpees: Just stay moving, don’t go all out, but keep the tempo up and try not to stop.

Shoulder to Overhead (Strict Press, Push Press or Push Jerk): Regardless of what weight or style you choose, unbroken is the standard we want across all sets.

PART B: Strength & Skill

*Do a set every 2 minutes.

5 Sets
60 Second Back Squat Squat Hold (Every 10 seconds do 1 Back Squat ) @8-8.5/10 RPE
*Barbell stays on back for entire set.

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.

PART A: WOD

6 Sets
5 Shuttle Sprints (20m)/ Row 150m/AB 10/8cal
10 Dumbbell Box Step Overs (22.5/15kg) (24/20)
5 Shuttle Sprints (20m)/ Row 150m/AB 10/8cal
-Rest 2 min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minute 15 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! The combination of shuttles and step-overs challenges your explosiveness, coordination, and midline stability. The rest interval (1:1) ensures partial recovery, allowing you to maintain high effort across all sets.Test your initial pace off the start and then start to ramp it up until the end, then we sell out. During the rest, focus on deep breathing and shaking out your legs to recover for the next set.

How it should Feel: GASSY and GRIPPY! This should feel like a sprint but sustainable for all rounds.

WORKOUT STRATEGY & FLOW
Shuttle Run: Move at a consistent pace, staying light on your feet. Don’t sprint so hard you blow up early. 25 ft down and 25 ft back = 1 rep.

Single Dumbbell Box Step Overs: Use a controlled rhythm. Avoid rushing transitions but maintain urgency. Keep moving smoothly to preserve grip and balance. Weight is moderate where all sets can be completed unbroken.

PART B: Strength & Skill

Wave 1 (0:00-3:00)
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%

Wave 2 (3:00-6:00)
1 Power Snatch @70%
1 Power Snatch @75%
1 Power Snatch @80%

Wave 3 (6:00-9:00)
1 Power Snatch @75%
1 Power Snatch @80%
1 Power Snatch@85%

Wave 4 (9:00-12:00)
1 Power Snatch @80%
1 Power Snatch @75%
1 Power Snatch @70%

*These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
***All based off of 1RM Power Snatch.

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.