A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70+%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%

followed by…

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.

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean Deadlift + Clean from 2″ Below the Knee + Jerk

Build over the course of the 10 sets to today’s heavy complex. Pause for 2 seconds at 2″ below the knee before cleaning.

B.
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Burpee Box Jump-Overs (24″/20″)
10 Deadlifts (365/245 lbs)

Please adjust load accordingly. These should be heavy but not heavy to the extent where form is compromised.

C.
Four sets of:
Strict Weighted Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest 60 seconds
Weighted GHD Hip Extensions x 15 reps
Rest 60 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 60 seconds

A.
Take 15-20 minutes to build to a heavy Snatch

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95%

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Hang Snatches (115/75 lbs)
12 Toes-to-Bar
15 Wall Ball Shots (30/20 lbs)

D.