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AMRAP 12 minutes

25-ft. DB Walking Lunge (50/35 lb.)
8 Ring Dips
25-ft. DB Walking Lunge
8 Push-ups

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

PART 1:

To be done 30 minutes before class

Hang Power Snatch
3 x Max Reps (185/125)
– Or use 75% of your 1RM if the suggested weight is above that.

PART 2:

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

Rest 20 minutes

As many reps as possible in 8 minutes:
12 KB swing
12 Toes to bar
12 Burpee box jump (24”/20”)

– Goal is 4+ rounds. We are looking for unbroken reps on the KB swing and toes to bar, and a consistent pace on the burpee box jumps.

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.