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For Time:

2 Legless Rope Climb
4 Squat Cleans (205/135lbs)
8 HSPU
16 KB Swings (32/24kg)
32 Pullups
16 Swings (32/24kg)
8 HSPU
4 Squat Cleans (205/135lbs)
2 Legless Rope Climbs

PART 1:
To be done 30 minutes before class

Hang Power Snatch
7×1
– Quickly build to a heavy 1 rep

Split Jerk
1-1-1-1-1-1-1
– Use the heaviest weight you can for each set.

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

Rest 15 minutes

4 rounds for quality:
15 Strict toes to bar

4 rounds:
30s max calorie Assault bike
– rest 90 seconds –

– Goal is to get 15-20 calories or more on each interval

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.