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Part A: Strength & Skill

Power Snatch
5-5-3-3-2-2-1-1-1

* Find your heavy 1 rep Power Snatch for the day

NO Barbell Option:
7 Rounds
5+5 DB power snatches each side
30 Sec AB

Part B: WOD
14min AMRAP

7 x Snatches 45/30kg
7 x Handstand Pushup/ HR Pushups
14x GHD Situps/ 28 Abmat Situps

Part C: Gymnastics

3 Sets

60sec Handstand Hold
30sec Hang
30sec L-sit Ring Hold
rest 1min

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.