Run 200m

10 Burpee pull-ups (Rx+5 Burpee Bar Muscle-ups)

2 Shoulder to overhead 75% of max

Skill 1: Power snatch+2 Overhead squats 4 sets

Skill 2: Snatch balance 2/2/2/2/2

Block Strength/Recovery Day

Row 5k

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…)