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• Skill and strength:

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.

• WOD

Five rounds for time of:
5 Power Snatches (55/35kg)
10 Overhead Walking Lunges (55/35kg)
30 Double-Unders

• A:

Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)

• B:

Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

• C:

For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders

• 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.