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• Skill and Strength:
  Every 8 minutes, for 40 minutes (5 sets) for times of:
  Alternating Single-Arm KB Snatch + 2 Lunge Steps w/KB Overhead x 10 reps
  Pull-Ups x 15 reps
  Run 400 Meters

SCORE SNATCH / LUNGE WEIGHT

• Conditioning:
  Three sets of:
  Single-Arm Dumbbell Row x 8 reps each arm @ 2111
  Rest 30 seconds
  Hollow Hold/Rock x 60 seconds
  Rest 30 seconds

• A:
  Three sets for time of:
  2 Legless Rope Climbs (15′)
  6/4 x (Muscle-Ups + 2 Ring Dips)
  60-Foot Handstand Walk
  Rest 2 minutes
• B.1:
  “Drag Race”
  For time:
  30 Deadlifts (140/95kg)
  40 Toes to Bar
  50 Box Jump-Overs (24″/20″€)
  Rest until the running clock reaches 15:00, and then…
• B.2:
  Three rounds for time of:
  15 Bench Presses (95/65kgs)
  30 Pull-Ups
  Rest until the clock reaches 30:00, and then…
• B.3:
  For time:
  Row 2000 Meters
• C:
  Two sets, not for time of:
  15 Supinated Wrist Curls
  (palms up, forearms on bench)
  15 Pronated Wrist Curls
  (palms down, forearms on bench)
  Rest as needed
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  For time:
  Run 4 Miles
  Please run this hard and note your 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.