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Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-70% 1RM Snatch
*Touch and go.

Part B: WOD

30:00 AMRAP
1000m Row
30 Toes to Bar
6 Rope Climbs (OR 18 Strict Pull Ups)

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Rounds: 5+ Rounds
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: STEADY! While there will be a temptation to do the first round, or two, with minimal breaks, we think it is a good strategy to have a breaking plan in place before the workout starts. 30 minutes is a long time! Try to make each round paced as close to the same as possible to have the best outcome possible! Your Row pace should be somewhat conservative as much more time can be made up on the Toes to bar and rope climbs overall. Most guys will want to row in the low mid 1:50s and ladies around 2:10-2:15 range. (with variance for outliers)

How it should Feel: GRIPPY And MUSCULAR ENDURANCE into CARDIO! Every movement is a pull so respect the amount of pulling capacity total. Your grip will be fatigued. Your core will possibly be the most tested with all the hip flexion from toes to bar and rope climbs. Know your abs will be fatigued and be ready to break briefly, then push through towards the end. Below are a few breaking strategies that can work for various levels of athletes on toes to bar
12-10-8
8-8-7-7
8-7-6-5-4
5-5-5-5-5-5

WORKOUT STRATEGY & FLOW
Row: Use your typical damper setting and pulling pattern. Nothing to change on gameday. Stay controlled and don’t completely send this ’til your last round. Effort until then should be about an 80% row pace.

Toes to Bar: find a smooth rhythm that allows for an open arch. In your warm-ups, work on breathing through each rep and staying long to emphasize total body power and kip each rep.

Rope Climb: Efficient foot clamp and big pulls up the rope will be key on these. Not losing any energy with slipping during the climb and having effortless descents will pay off big time in later rounds.

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.