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Part A: WOD

Heavy Isabel
30 Snatches (80/55kg)

-rest 10 minutes-

30 Ring Muscle Ups / 40x Bar MU / (OR 30x (1 Burpee + 2 Pull Up)

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
Target Time each workout: sub 7 minutes
Time Cap each workout: 10 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE or STEADY, depending on how comfortable you are with each movement! You need to average at least 5 reps per minute to finish under the time cap. Be smooth and steady on the first workout, get a solid rest, and maybe get a little aggressive on the final workout.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! All pulling, so be ready for your shoulders and grip to be under constant duress.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight should be moderately heavy, and you can complete consistent singles with little rest between them. Power is ideal, but if legs begin to fatigue, or this weight is only doable with squatting, don’t hesitate to go to Squat Snatch.

Kipping Ring Muscle Up: I like a comfortable, big set off at the start that won’t risk early muscle fatigue. After that, drop into sets you can sustain all the way through 30.

Part B: Strength & Skill

4 Sets
10 Dumbbell Incline Piston Bench Press@7-8/10 RPE
*Rest as needed between sets.

SUPERSET with:
4sets
10x Single Arm Rows each side

Part C: Gymnastics

Week 3
Do 3 x 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.