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Strength & Skill

5x Up + Down
5x High Pull
5x High Hang Muscle Snatch
5x High Hang Power Snatch
5x Floor/Set/ Power Snatch

3 Power Snatch @ 70%
2 Power Snatch @ 75%
1 Power Snatch @ 80%
1 Power Snatch @ 90%
1 Power Snatch @ 100%

WOD: E4MOM x 4 sets
21/18 Calorie Row
18 Box Jump Overs
12 Alternating Dumbbell Snatches (20/15) (6 each side)

How it should Feel: GASSY! The row and box jumps should be non stop keeping you out of breath but just short enough that you don’t have to drop intensity. The dumbbell is light enough that the load won’t slow you down either.

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.