Strength & Skill:

Split Jerk:

Take 10-15 minutes to build to a tough but quality single Split Jerk.
*Focus on strong stacked positions

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep building.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (30/22.5)
Dumbbell Step Back Lunges (30/22.5)

-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

TARGET SCORE
SCORE = Total Reps
144 reps is through all the Snatches and Lunges

Target Reps: 396+ (through 4+ rounds of Wall Walks and Double Unders)

**Minimum Reps before Scaling:**270 (through 2 rounds of Wall Walks and Double Unders)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Ascending rep schemes are always harder to estimate the effort required, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as you climb, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap.

How it should Feel: MUSCULAR ENDURANCE!
All grind on the first part while the max rounds will put the finishing touches on a total body beat down.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight is moderately heavy and will begin to wear you down after a few sets. It might be wise to start breaking reps into two sets on the 21-27. Be explosive with your hips and breathe at the top.

Single Dumbbell Step Back Lunges (held however you’d like): Just one dumbbell, so find a comfortable hold that doesn’t wreck your shoulders and allows you to breathe. Try to keep these as close to non-stop as possible.

Double Unders: Legs might be jelly, but try to keep them unbroken throughout the remaining time. Lay the rope down after each set.

Wall Walks: Might not have to do too many here, so try to touch and go reps. If needed, give a quick shake-out at the bottom of each rep.

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.

Strength & Skill:

Power Clean:
Build to a tough single Power Clean in 10-15 minutes.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep buidling.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: 5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike/ Run
30/24 Calorie Ski (OR Row)/ Run

TARGET SCORE
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
We want to see a moderate, sustainable push pace effort that can be held across all sets. Settle into a comfortable pace early on and keep the heart rate under control. Transitions should be seamless and get the machines up to speed quickly. The goal for each station should be around 90-100 seconds.

How it should Feel: GASSY into CARDIO! Make sure to have some fluids nearby. This is going to be a long one.

WORKOUT STRATEGY & FLOW
Echo Bike: Remember to push and pull with the arms to help assist your legs. Keep the chest/eyes up to allow for a clear breathing pathway. Ramp the bike up for the first 4-6 calories, then settle into a smooth 75-80% effort.
Run: Fast but comfortable at 75-80%
Row/Ski Erg: Use your total body and breathe through motion. Remember to roll the shoulders out on the reload-up.

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.

Strength & Skill:

Setup on Rack
Do a set every 1 minute and 30 seconds.

5 Incline Close Grip Bench Press @ 50% of estimated 5RM
3 Incline Close Grip Bench Press @ 70% of estimated 5RM
2 Incline Close Grip Bench Press @ 80% of estimated 5RM
1 Incline Close Grip Bench Press @ 90% of estimated 5RM
5 Incline Close Grip Bench Press (attempt 1)
5 Incline Close Grip Bench Press (attempt 2) (if needed)

5x Strict Straight Leg Toes to Bar directly after each set of Bench Press.

WOD: Murph Prep Monday

AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.

TARGET SCORE
Target Rounds each set: 4+
Every 10m of run = 1 rep

STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.

WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 20 reps (every 10m run is a rep). Subbing in a row/ski is equal to 250. Bike erg is 500. Try and keep the Run around 60-90 seconds at the most

Strict Pull Up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

Push Ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.

Air Squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.

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.

Strength & Skill:

*Do a set every 2 minutes

6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Build off feel. Keep a little in the tank.

WOD A:

AMRAP 7 Minutes
7 Box Jumps (24/20)
7 Toes to bar

TARGET SCORE
Target Reps: 126+ (9+ rounds)
Minimum Reps before Scaling: 90 reps (5 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE throughout and about a minute of PAIN CAVE! It’s an Open style workout right here, so accept that it’s going to hurt and come out moving. Use the clock to set, and maintain a pace. The only rest taken should be between the movements and not during.

How it should Feel: GASSY into GRIPPY with a touch of PAIN!!
All up and down, so control your breathing and keep a tempo for movements you’re comfortable with.

WORKOUT STRATEGY & FLOW
Box Jumps : You may rebound today if you really want to since it’s a shorter time domain and manageable reps. Stepping down is almost always our recommendation unless you are competing. If you do rebound, warm up plenty and swing those arms either way!

Toes to Bar: Unbroken every single time! Be aggressive with your hip drive and stay smooth.

WOD B:

8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
*Rest 2-3 minutes between sets.
**Feel hamstrings and glutes working –

STRETCH
Glute and Piriformis Stretch
Lower Lumbar Back Stretch

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.

Strength & Skill:

7 Sets
1 set set every 1:30.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 72.5-82.5% 1RM Power Snatch

WOD: For steady movement

10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2×25/17.5kg))
*3 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

2 sets:
DB Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed between sets-

** Use a moderate load – 7/10 RPE

2-4 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load – 7/10 RPE

TARGET SCORE
SCORE is ONLY for the 10-1 “Steady Movement” portion. The intention is to hit this target time without over 80% intensity
Target Time: 7-9 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A nasty push/pull combo that will have you toeing the line of muscle failure. Listen to your body and know when to push and when to rest. The movements are meant to be strict, so it does you no good to speed through it and hip into every rep.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Just know that there is more afterward that will have your asking for mercy.

WORKOUT STRATEGY & FLOW
Dumbbell Shoulder Press: be smart about the weight you choose or you will get stuck standing for a while. Weight selected should allow you to complete all sets unbroken. Keep the midline tight and drive through the floor on every press.

Chin Ups: These are supinated which means they are targeting the biceps more. Complete the lock out at the top and bottom of the rep everytime and try to maintain 1-2 sets.

Barbell Curl 21s PLUS Kipping 7 additional curls using your hips to help get the barbell up
—–should be completed without setting the barbell down. Change to dumbbells if needed for lighter weight to allow 28 unbroken reps 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.

Strength & Skill:

*Do a set every 2 minutes.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: 5 Sets
AMRAP 2 Minutes 30 Seconds
200m Run/ 250m Row/ Cal AB/ Sled push x 5 lengths (60sec)
8m Handstand Walk/ Wall walk x 3
In Remaining Time: Max Distance Farmers Carry walking Lunge (2×24/16)
-rest 90 seconds between sets-

TARGET SCORE
SCORE = Meters of Farmers Carry Lunge +kg
Target reps each set: 50+
Minimum Reps before scaling each set: 20

STIMULUS and GOALS
How to Pace: CHALLENGE!
Short amrap where you buy in with moderate distance sled into a quick handstand walk only to be rewarded with max distance lunge walk in the remaining time. And yes, we are going through this 5 times so buckle up and try to maintain a moderate push pace effort that allows you to be aggressive through the sled and handstand while staying consistent on the lunge.Let’s aim for at least a minute of lunging.

How it should Feel: LACTIC ACID PARTY!! It will hurt a little, but before you know it’s over, it’s time to recover.

WORKOUT STRATEGY & FLOW
Sled Push: Sled weight is moderate, and there isn’t much time, so let’s try and complete this without stopping. Only if you need to make turns, so keep the legs turning.
—–if you don’t have access to a sled, today we are subbing with either Plate Push for same distance OR with 16 Dumbbell Box Step Ups (2×35/25 @ 20″)

Handstand Walk: Unbroken! Should not even be a hesitation if you are proficient at these. It’s just here to annoy you. If you still need work here, then don’t spend more than 45 seconds here.

Dumbbell Farmer Carry Lunge: Tilt the heads forward and get moving. Try to give a light swing to boost momentum with each step.

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.

Strength & Skill:

*Do a set every 2 minutes.

5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean

Partner WOD: Teams of 2
480m Run (Together)/ 500m row/ ski
80 Power Cleans (60/45)*
480m Run (Together)/ 500m row/ ski
40 Power Clean and Jerks (60/45)*
480m Run (Together)/ 500m row/ ski
80 Shoulder to overhead (60/45)*
480m Run (Together)/ 500m row/ ski

*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth

Individual Version:
480m Run / 500m row/ ski
40 Power Cleans (60/45kg)
480m Run / 500m row/ ski
20 Power Clean and Jerks (60/45)
480m Run / 500m row/ ski
40 Shoulder to overhead *(60/45)
480m Run / 500m row/ ski

TARGET SCORE
Target Time: 20-22 minutes
Time Cap: 24 minutes

STIMULUS and GOALS
How to Pace: GRIND!
Find a partner that’s of similar skill and fitness that can hold a steady moderate pace across all stations. The run is always together while the barbell movements are divided up however you choose. Stay steady through the run while keeping the heart rate under control, and then attack the barbell with fast, efficient sets.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Make sure the slower runner controls the pace on the 800s to avoid blowing up and falling off pace.

WORKOUT STRATEGY & FLOW
Run: It’s half a mile every time so no need to come out hot and kill your lungs. Settle into a smooth, moderate pace that allows you to breathe and relax your arms. Slow down the final 25-50m before getting to the bar.

Power Cleans: We like 5-8 touch and reps back and forth before switching. Weight is moderate and should be for consistent sets across.

Power Clean and Jerks: Same weight as the cleans but now adding in the overhead. 3-5 touch and go reps should be the gold standard goal. Make sure to relax your grip and breathe through the motion. If you have to switch to singles then just try to keep them snappy and quicker transition.

Shoulder to Overhead: 5-8+ reps back and forth here is the aim while rebounding into the next rep. Push jerk will be the most efficient on the body for the long run.

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.

Strength & Skill:

*Do a set every 2 minutes.

6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press@7-8/10 RPE
**3 sec down, 1 sec pause, explode up, 1 sec at top.

5-10x Strict Straight Leg Toes to Bar directly after each set of Bench Press

WOD: 3 Sets
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes between sets-

TARGET SCORE
Score is cumulative time without rest.
Target Time Each Set: sub 4 minutes
Time Cap Each Set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a good amount of volume sneakily so know that and approach the workout in a way that matches your ability.

How it should Feel: MUSCULAR ENDURANCE! This is a good old fashion CrossFit workout, so you know it will hurt a bit.

WORKOUT STRATEGY & FLOW
Kipping Pull Up or Butterfly Pull Ups: Let’s aim to keep these in bigger sets relative to what you’d typically do. We want no more than 1 minute on the pull up bar!

Push Ups: Push on your sets here as well, but not to failure. If you fall to smaller sets, that is okay. Keep the rest shorter!

Sit Ups: Nice and smooth here. If you can prevent butt burn, then do so.

Air Squats: Lock those feet in, and just don’t stop moving! (even if your pace isn’t as fast as you’d like)

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.

Strength & Skill:

*Do a set every 2 minutes.

8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
*12 Banded Clam Shell (each side) after each set.
**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.

WOD: For Time
120 Double Unders
6 Rope Climbs
6 Squat Snatch (60/45)
-straight into-

2 Rounds
60 Double Unders
3 Legless Rope Climbs
3 Squat Snatch (70/50)
-straight into-

3 Rounds
40 Double Unders
1 L-Sit to Regular Rope Climb
1 Squat Snatch (80/55)

* ALTERNATIVELY: work your heaviest one rep to set the max weight you will need and drop your weights for the 3rep and 6 rep sets

TARGET SCORE
Target Time: 15-20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! All the gripping and ripping today. Let’s aim for a moderate, steady effort across rounds that allows us to complete each station with little to no rest between reps. Use the time between movements for the bulk of the rest. Ensure your weights are laid out correctly for quick changes on the bar.

How it should Feel: MUSCULAR ENDURANCE into some CARDIO! Upper Body pulling will be exploited today. Be smart when pacing, and don’t rush the lift if the arms are unready.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken! Find a steady cadence and breathing pattern while relaxing your shoulders. Make sure to lay your rope down everytime.

Squat Snatch: Weight starts moderate (60%), and then by the end, it will be heavy (75%+) Smooth and steady singles on all sets. Take a second before the first lift to ensure your body is ready.

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.

Strength & Skill:

7 Sets
New set every 1:30
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch

WOD: AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max reps Strict Handstand Push Ups

-rest 3 minutes-

AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max reps Strict Ring Dips

-rest 3 minutes-

AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max Dumbbell Bench Press (2×32/22.5)

STIMULUS and GOALS
How to Pace: STEADY! Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. Start each set with a lengthy Ski (or Row) designed to tax our body, making the gymnastics harder. Being strategic in your rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Find that balance on the erg where you can push, but not at the expense of hindering your ability to work on the gymnastics. We want to have at least 2:30 remaining time for the max reps.

WORKOUT STRATEGY & FLOW
Ski/Row: Aim for a moderate-fast pace while recovering the final 50m. Breathe through the motion and keep the shoulders rolled out.

Strict Handstand Push Ups: 5-10 reps to start is great, but don’t go to failure. Never rest at the bottom; when the arms begin to strain, it’s time to kick down and shake it out.

Strict Ring Dips: Same approach as the handstands. Be smart and make sure your arms are ready.

Dumbbell Bench Press: I like sets of 10 here while kicking up and shaking out the arms quickly. Breathe through each rep and try not to pause at the top for longer than a few seconds.

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.