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Press
3-3-3-3-3

Push Press
3-3-3-3-3

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

Rest 10 minutes

For time:
10-8-6-4-2
Hang Power Snatch (135/95)
20-16-12-8-4
Lateral bar over burpee

– Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.

For time:
2-4-6-8-10
Burpee bar muscle up
Box jump hurdle (24″/20”)

– Goal is to finish under 8 minutes. On the box jumps, you may not touch the box at any time.

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.