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12 minutes (6 rounds)

Odd minute: 3 Power Snatch (185/135lbs)
Even minute: 200m Run

PART 1:

To be done 60 minutes before class

Snatch
1-1-1-1-1
– Build to the heaviest weight you can across the sets

Clean & Jerk
1-1-1-1-1
– Build to the heaviest weight you can across the sets

PART 2:

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

Rest 20 minutes

As many reps as possible in 7 minutes:
5 Box jump (30”/24”)
3 Squat Clean (225/155)

– Goal is to get at least 7 rounds. Start aggressive and hold on to whatever pace you can, as that 7 minutes goes by fast. Scale to (185/135) if you anticipate not being able to get at least 5 rounds.

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.