Day 86 (Active Recovery)

A. Active Recovery

For time:

2000m Row

- 1min rest

250m Row

- 2min rest

1500m Row

- 1min rest

250m Row

- 2min rest

1000m Row

- 1min rest

250m Row

- 2min rest

500m Row

- 1min rest

250m Row

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.

Day 160

A.) Three sets, not for time of:

Double Unders x 50
Handstand Hold x 30s
Hollow Rocks x 12

B.) MetCon (Time): 10 Rounds for time of:

250m Row
10 DB Snatches (75/50)

C.) Every minute, on the minute x 20 minutes:

Odd: 10 Push Press (95/65)
Even: 12 KBS (53/35)

D.) Mobility

Couch Stretch x 2 minutes per side

Off Season: Day 62

Warm-up: 

Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

Strength:

A.) Snatch:  

Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

B.) Clean and Jerk: 

Power Clean + Hang Squat Clean + Jerk, work up to a max set.

C.) Squat:

Front Squats 8 × 3 (across)

Mobility:

D.) Couch Stretch 

3 mins/side (demo)

E.) Side Lunge

2 mins/side – One leg extended straight with foot planted flat or toe up (best to work both). The other leg should be bent with weight on the heel, stacking your knee over your foot.