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Part A : Strength & Skill

0:00-3:00
3 Snatch @65% 1RM Power Snatch
2 Snatch @68% 1RM Power Snatch
1 Snatch @70% 1RM Power Snatch

3:30-6:30
Find your Heaviest Single for the Day

No Barbell Option:
7 Rounds

DB Alt Snatches 5+5
AB 30sec

PART B: WOD

23 minute AMRAP
9x C-2Bar/ Pullups/ Ring Row x 12
18x Deficit Pushups
36x ABMat Situps
220m Run/ 250m Row

Part C: Gymnastics
Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a Hollow Hold on the floor
30 secs Handstand hold against the wall
15 secs Chin over Bar Pull up Hold (jump to chin over if you need to)

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.