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Strength & Skill

Do 1 Set every 2 Minutes
3 x Pause Power Snatch + Overhead Squat @ 70% (2 x sets)
2 x Pause Power Snatch + Overhead Squat @ 75% (2xsets)
2 x 1 Pause Power Snatch + Overhead Squat @ 80% (2 x sets)

* pause in the power snatch receive for 1 second and then descend down into Overhead Squat. Do not stand between Snatch and Overhead Squat

WOD: 3 Rounds
25 Burpee over the Bar
15 Body Weight Back Squats

WOD Stimulus: LACTIC ACID PARTY and/or MUSCULAR ENDURANCE.

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.