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5 Rounds

6 Strict HSPU
6 1 MB Clean + 1 MB Front Squat

5 Rounds

6 HSPU
6 1 MB Front Squat + 1 Wall Ball

PART 1:

To be done 30 minutes before class

For time:
30 Power Snatch (185/135)

– Goal is to finish under 7 minutes, with really fast times under 5. If you were unable to complete the workout from Monday with power snatches at (185/135) in it, scale this to (155/105).

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
500m Row
15 Bench press (135/95)

– Goal is to finish under 15 minutes, but shoot for under 13. The bench should be light and have the first few rounds unbroken.

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.