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Part A: Strength & Skill

Squat Snatch

*Do a set every 3 minutes.

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+% 1RM Snatch

*Snatch Deadlift to Mid Thigh: We’re working on STAYING OVER THE BAR!
**Pause Snatch: Pause in receive for 2 seconds.

 

Part B: WOD

 

AMRAP 7 Minutes
50/40 Cal AB / Row 60/45 Cal / Run 960m
Max Burpee/ or Wall Balls
-rest 3:00-

 

AMRAP 7 Minutes
50/40 Cal AB / Row 60/45 Cal / Run 960m
Max Double Under

 

SCORE 1 = Max Burpee (not including the “buy in”). Each burpee is a rep.
SCORE 2 = Max Double Under (not including the “buy in”). Each double under is a rep.

 

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
Target Reps Each Workout: 75/65+
Minimum Reps before Scaling: None

 

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!! Push those machines and don’t get lazy!

How it should Feel: GASSY into PAIN!!! We can make today hurt some!

 

WORKOUT STRATEGY & FLOW
Bike: Open up at 80% pacing and push into 85% finishing your calories. Empty the tank on workout 2!

Row: Be somewhat aggressive on part 1 and try to match that on part 2! ~85% pacing effort is a good place to start!

 

 

Part C: Gymnastics

You are working on capacity within a minute.

2 rounds of:
minute 1: Max Strict Handstand Push Ups
minute 2: Rest
minute 3: Max Wall Facing Strict Handstand Push Ups
minute 4: Rest
Minute 5: Max UNBROKEN Freestanding Handstand HOLD [within 3×3 box] Begin NEXT round at the 6 minute mark

 

Score is total for all handstand pushups PLUS hold.
**If you did 30 total HSPU combined plus held the handstand for 38 seconds your score is 68 “reps”

 

 

 

 

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.