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Mindset:

“The difference between ordinary and extraordinary is that little extra.”
–Jimmy Johnson

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Nutrition:

Unless you stole it, do not feel guilty about foods you eat.

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Movement:

A. MWOD:
Crossover Activation Row (8 reps, 2 sec hold)
Crossover Activation Reverse Fly (8 reps, 2 sec hold)
Crossover Activation Pull Down(8 reps, 2 sec hold)
Reverse Hyper 101 – 2×10
Back Extensions 101 – 2×10

B. Skill:
10min Dumbbell Snatch Practice
Work up to something that can be comfortably cycled for 10 alternating reps total.

C. WOD:
For Time
40 Alternating Dumbbell Snatch (50/35)
40 Sit-Ups
Run 200m
30 Alt DB Snatch
30 Sit-Ups
Run 200m
20 Alt DB Snatch
20 Sit-Ups
Run 200m

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Recovery:

Same Crossover Symmetry movements (10 reps, 6 sec negative)
Reverse Hyper/Hamstring Stretch