A
A. Warm Up

warm up
PVC+MOBILITY
3 RND
10 Power Snatch 35/25KG
10 OHS
20 GHD
50 DU

B. Forza
Squat Snatch
6×4 @ 80%
Drop and Reset

C. Conditioning – For Time
AMRAP 8'
5 Clean and Jerk 60-50/45-35KG
5 RING DIP
10 PISTOL SQUAT

D. Conditioning – ENDURANCE

0-5'
PVC+MOBILITY
5-15' AMRAP
30 AIR SQUAT S.
20 PUSH-UP CLOSE GRIP
10 BURPEES S.
50 DU
15-30' AMRAP
20 Squat Snatch
15 TTB S.
20 S.arm DB C&J
4 ROPE CLIMB
30-47' AMRAP
30 CAL ROW
5+5 P. PRESS
20 bbjo
5+5 P. PRESS
30 PULL-UP

For time:
- 20 DU.
- 12 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 9 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 6 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 3 OHS (35 kgs).
- 1 rope climb.

Pre-WOD:Mobility-2 minutes each:
- Foam Roll Lats
- Banded extension rotations
- PVC dislocators x 30 (slow)
- Movement prep

WOD - For Time:
-20 Power Cleans (115#)
-20 CTB Pull Ups
(Rest 2 minutes/increase weight)

-15 Power Cleans (135#)
-15 CTB Pull Ups
(Rest 2 minutes/increase weight)

-10 Power Cleans (145#)
-10 CTB Pull Ups

Post:
1X max distance Farmer's Carry (#100/70)

110# each side using the Rogue Farmers Walk Handles. 115#,135#,145# for Power Cleans and no mod for C2B.

RM Back Squat

B1: 10 Boxjump Stepdowns@45/30cm
B2: 15 Muscle Cleans
B3: 100m Sprint
vila 2 min x 3
vila 4 min
B4: 7 Burpee Boxjumps@45/30cm
B5: 15 KB Swing to lock out
B6: 100m Sprint
vila 2 min x 3

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
100 Meter Warm-Up Swim

Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

and then, notice times throughout the percentage efforts…

Two sets of:
25 Meters @ 80% effort
Rest 15 seconds

Four sets of:
50 Meters @ 70% effort
Rest 30 seconds

Two sets of:
25 Meters @ 80% effort
Rest 15 seconds

100 Meter Kick
100 Meter Warm Down

B.
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…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

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

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

AMRAP 20 min:
- 15 Deadlift (100/60 kgs).
- 250 m run.
- 7 over head lateral lunges (bumper @20/10 kgs).
- 50 DU.

Mobility Work:
Left and Right Scapula Area - 2min each side using lacrosse ball
Left and Right Pectoral Area - 2min each side using lacrosse ball

Warm Up - 3 Rounds:
- 7 Ring Pulls
- 7 Back Extensions
- 7 Push Up Inch Worm
- 7 Pass Through

Strength / Skill:
7-7-5-5-3-3-1-1-1 Bench Press, as heavy as possible

WOD - For Time:
- 1000M Row
- 100 Push Ups
- 100 Double Unders

Strength / Skill:
- Shoulder Mobility Work
- 5 Rounds of the following complex:
2 DL
2 Hang Cleans
2 Front Squats
Note: All one complex, increase weight and do not drop bar through the 6 movements.

WOD - (3) 5Min AMRAPs:
- 5 Minute AMRAP
- 5 DL (#235/175)
- 5 HSPU
- 1 minute rest
- 5 Minute AMRAP
- 5 Hang Cleans (#185/125)
- 5 T2B
- 1 minute rest
- 5 Front Squats (#135/95)
- 5 Lateral or Bar Facing Burpees

5 rounds @ 185#
5 rounds @ 135#
4 rounds @ 95# (should've used 115#, even though only got 4 rounds with 95#)