Recovery Day 
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk

Build over the course of the 10 sets to something heavy for the day.

B.
Three sets of:
Clean Deadlift with 2″ Deficit x 1 rep @ 8141
Rest as needed

Take 4 seconds on the ascent – slow and delibirate noting correct positioning throughout each phase; the descent should feel excruciatingly slow and force you to maintain tension to hold positions as you pass back through your ideal lifting positions.

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses

Build over the course of the 5 sets to something heavy-ish for this complex.

B.
Every 2 minutes…
Snatch x 1 rep

Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss a weight, drop back to the weight you hit the previous set, and then continue to build back up. If you miss two consecutive lifts,

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds

Followed by…

Primary Strength Session
A.
Build to today’s 3-RM Pause Low Bar Back Squat @ 33X1

Perform these barefoot, and with a wide stance. Sit back to create tension through your posterior chain and adductors, and stay on tension for a 3 second pause before standing it up.

B.
Every 3 minutes, for 6 minutes (2 sets):
Stiff-Legged Deadlift to 2″ Deficit x 12 reps @ 20X1

These should be light and controlled – keep working on internal torque to activate the hamstrings. Stand on a 2″ platform (plates can work),