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AMRAP 18min

1 Burpee Bar Muscle Up
2 Hang Power Snatch (135/95lbs)
4 Hang Power Clean
Each round add the same amount of reps for each movement.

PART 1:
To be done 45 minutes before class

3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

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

Rest 15 minutes

3 Rounds for time:
30 GHD sit ups
30 Wallball (20/14)
400m Run

– Goal is to finish under 15 minutes. Great times are just over 12 minutes. Try to keep the GHD and wall ball unbroken, and only push the run if you have more left in the tank. Practice getting right back to work once you come in from the run (run all the way to the GHD, not get in the door and walk over).

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.