A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Every 2 minutes, for 10 minutes (8 sets):
3-Position Snatch @ 60-65% of 1-RM Snatch
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)

Build over the course of the 5 sets to today’s heavy-ish.

A.
Take 15 minutes to build to today’s heavy…
Back Squat x 1 rep

This does not need to be an attempt at a PR, just something that feels heavy and primes your CNS.

B.
Take 15-20 minutes to build to today’s 1-RM Clean & Jerk

C.
Six sets for times of:
500/400 Meter Row
25 Kettlebell Swings (32/24 kg)
15 Kipping Handstand Push Ups
Rest 60 seconds

If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

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.
Six sets of:
Front Squat x 1 rep
Rest as needed

Suggested loads per set by % – 75, 85, 90, 95, 95+, 95+

B.
Every minute on the minute for 30 minutes:
Minute 1: 15/10 Calories of Assault Bike
Minute 2: 15 Burpees
Minute 3: 20 Barbell Thrusters (20/15 kg)

Since everyone enjoyed 21 minutes worth on January 26, we thought it would be fun to give you a few extra rounds.

C.
Three sets of:
10 Dumbbell Front Raise
10 Dumbbell Side Raise
10 Dumbbell Reverse Flies
Rest 60 seconds

D.

A.
Back Squat Play Day

Spend 15-20 minutes building to today’s “Heavy” single. Please bare in mind this is heavy for today and the intention is not to set any new records, BUT if your feeling good don’t be scared to put some heavy weight on the bar.

B.
In 15 minutes build to today’s heavy-ish snatch, and then…

For max load, in 3 minutes:
5 Snatches

Event Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes.