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Part A: Option Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 Snatch Pull @100-105% 1RM Snatch

Part A: Option HYROX Conditioning
Alternating DB Snatches 10+10
Ski erg 60sec / Row

Part B: WOD

4 Sets
15/12 Calorie Row/ Run 150m/ AB10/7Cal
15 Thrusters (40/30kg)/ 1x DB Thruster
15 Chest to Bar Pull Ups/ Ring Rows
-rest 1:1 between sets

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push each portion with a similar intensity that you would in a competition! The rest should be just enough to not lose intensity throughout the sets.

How it should Feel: GASSY & LACTIC ACID PARTY!! Lots of heart rate here! Thrusters are total body force output so it will fatigue legs and shoulders. The non stop nature of the sets with intensity will build up the lactate so be ready for a burn!

WORKOUT STRATEGY & MOVEMENT DEMOS
Row: Think fast pace on these. You want to move quickly but not come out so hard that you will slow down on the thrusters.

Thruster: Smooth is fast so that you can keep it unbroken, or unbroken as long as possible. They will start to sting in the later rounds but if you are efficient in your movement you should be fine.

Chest to Bar Pull Ups: Just go here. You will be going into rest after so it’s okay if your heart rate gets a little higher on these. After that the main focus should be not ripping.

Part C: Gymnastics

3 Sets
15 x Box Dips
5 x Jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

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.