In case you missed it: https://crossfitforglory.com/extra-work-week-of-525/

A. Weightlifting:
15min to heaviest of complex –
Snatch 1st Pull w/ 3s hold + Snatch + OHS (pull to just below knee, pause, finish the snatch, do another OHS)
*Note: This is a drill designed to reinforce the proper path of the 1st pull and the necessity for NOT yanking the bar from the ground, but to be smooth.

B. MWOD:
Post-Murph: LAX + Pec = Pain

C. WOD:
3 RFT –
75m KB Waiter’s Walk w/ Rt Arm
25 Russian KB Swings
75m KB Waiter’s Walk w/ Lt Arm
150m Shuttle Run (75m down, 75m back)
*KB weight 53/35

D. Post-WOD Recovery:
Foam Roll Upper Back – 3min