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AMRAP 12min

30 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat (135/95lbs)
16 Wall Ball (20/14lbs)

PART 1:
To be done 30 minutes before class

On the minute for 15 minutes:
Snatch
– Build over the 15 reps to the heaviest weight you can for today. 3 misses at a weight and you must decrease.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

“Liam”
For time:
800m Weighted Run (45/25)
100 Toes to bar
50 Front squat (155/105)
10 Rope climb (15ft.)
800m Weighted Run (45/25)

– Goal is to finish under 35 minutes. You may partition the reps between the runs however (Ex. 5 rounds of 20 T2B, 10 FS, 2 Rope climb). Hold a plate for the runs.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

Mental Restoration:
Different for everyone – could be quiet time, prayer or 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.