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AMRAP 12min

15 Deadlift (155/105lbs)
12 Hang Power Clean
9 Push Jerk

PART 1:
To be done 30 minutes before class

Clean
2-2-2-2-2
– Build to a heavy double for the day.

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

Rest 15 minutes

On the minute for 10 min:
20m Prowler sled sprint (heavy)

– Goal is to have the all-out sprint take 20-25 seconds each time.

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.