Blog

Power Snatch
5 – 3 – 1

Optional Finisher

5 Rounds
1min Power Snatch (135/95lbs)
30sec Rest

PART 1:
To be done 45 minutes before class

Back Squat
5-5-3-3-3-1-1-1-1

– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
21-15-9
Overhead squat (115/75)
Toes to bar

– Goal is go fast and unbroken. Should be a “Fran” type of effort, where good times on this will be under 3 minutes.

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.