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21-15-9
Push Press (115/75lbs)
Hang DB Snatch (alt) (50/35lbs)
25 Doube Unders (each round)

To be done 45 minutes before class

Every minute for 12 minutes
2 Power Snatch
– use the heaviest weight possible each minute. Reps do not have to be touch & go, but they do have to be caught above parallel.

Every minute for 12 minutes
2 Back Squat
– use the heaviest weight possible each minute.

Do Beyond Rx’d programming for the day.

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.