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AMRAP 12min

1 Ring Muscle Up
5 Air Squat
Every round add 1 MU and 5 Air Squats

PART 1:
COMPETITOR
To be done 30 minutes before class

Hang Power Snatch
1-1-1-1-1-1-1
-Use the heaviest weight you can for each set. Compare to 9/22.

PART 2:
COMPETITOR
Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
30-20-10
Deadlift (275/185)
Hang Power Clean (185/135)

– Goal is to finish under 10 minutes, with great times under 8. Be smart and break sets when needed, as the round of 20’s is what makes the workout.

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.