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Open Workout 11.3

AMRAP 5 min.
Squat Clean and Jerks (165/110 lb.)

Then

Open Workout 16.3
AMRAP 7 min.

10 Power Snatches (95/65 lb.)
3 Bar Muscle-ups

PART 1:
NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal, and keep the volume low, so each week we are performing our best on the Open workouts.

To be done 30 minutes before class

Bench Press
5-4-3-2-1
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

As many reps as possible in 10 minutes:
11/9 cal Air Bike
9 Pull ups
7 SDHP (95/65)

– Goal is 8 rounds. Make this one hurt, and touch the kind of intensity you are gonna need to tap into on Friday!

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.