30 Back Squats 115/75 (Rx+ 135/95)

40 Sit-ups

20 Shoulder to Overhead 115/75

30 Front Squats 95/65 (Rx+ 115/75)

40 Sit-ups

20 Shoulder to Overhead 95/65

30 Overhead Squats 75/55 (Rx+ 95/65)

40 Sit-ups

20 Shoulder to Overhead 75/55

*Every break=4 hr burpees

Skill: Snatch grip high pull+Power snatch 2/2/2/2/2/2

Block Strength/Recovery Day

* 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…)

Row: 5k