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10 rounds

3 Hang Power Snatches (Heavy)
25 Double-unders
Perform 1 round every 90 sec.

NOTE: If you choose to re-do OPEN 18.4, do NOT do the gym programming (RX’d or competitor) for the day, or the extra training.

Or, if you choose not to re-do the Open workout:
Do the gym programming (RX’d or competitor) for the day.
On the minute for 20 minutes:
Even: 1 Back Squat (very heavy)
Odd: 1-5 Strict muscle ups
Immediately after finishing,
For Quality:
Accumulate 4 minutes hanging from a pull up bar in as few sets as possible.

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.