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Part A: Strength & Skill

10 Sets (New set every 30 seconds)
1 Snatch @82-85% 1RM Snatch

Part B: WOD

15 minute EMOM (5x rounds)
Minute 1: 10 Dumbbell Snatches (30/22.5kg) (OR 20 Dumbbell Snatch (22.5/15kg))
Minute 2: 4 Wall Walks
Minute 3: 2 Rope Climbs (OR 6 Strict Pull Ups)

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate to moderate/high intensity
Target Time each minute: sub 40 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: STEADY! The goal is to complete each minute’s work in 30–40 seconds, leaving time to rest and reset. As the rounds progress, athletes will feel shoulder fatigue, especially when going from wall walks to rope climbs.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! This workout is more about movement quality and composure under fatigue than intensity. Treat this as a skill and stamina builder, not a sprint.

WORKOUT STRATEGY & FLOW
Dumbbell Snatch: Weight should be moderately heavy, but still allow for unbroken sets. Big hips on every rep while focusing on breathing and being efficient.

Wall Walk: Touch and go with little to no hesitation between reps is our aim today.

Rope Climb / Strict Pull Up: Stay calm and efficient. Use legs first to save arms. Focus on clean foot clamps and quick transitions between reps.

Part C: Gymnastics

4 rounds 90 seconds of work/90 seconds of rest
Begin each round with accumulating 30 second L Sit On Box / Parallettes / Rings THEN complete Max Kipping Toes To Bar

Score is total Kipping Toes To Bar for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND: We are pushing ourselves to gain capacity.
How it should Feel: GRIPPY & MUSCULAR ENDURANCE: Building grip strength on rig is going to help with gainzzzz

WORKOUT STRATEGY & FLOW
L Hold: Aim to get legs parallel to floor
Kipping Toes to Bar: Get a good “meaty” grip and focus on quick return

Scale
3 rounds 90 seconds of work/90 seconds of rest
Begin each round with accumulating 30 second Tuck Hold THEN complete Max Kipping Knee Raises

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.