2 Power Snatches (75+% 1RM)
AMRAP Double-unders for the remaining time in 1min.
Rest 1 minute
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
3 Rounds for time:
12 Power Snatch (115/75)
6 Bar muscle ups
– Goal is to finish under 9 minutes. The bar muscle ups should be unbroken each round, so scale that number down to 3 if needed.
400m Odd object carry
– Goal is to find a heavy, awkward object and carry it 400m. Compare to 12/6, use a heavier object, carry it in a different style, or the same from last time and see if you can make it 400m.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.