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Part A: Strength & Skill

*Do a set every 2 minutes.

1 Snatch Pull + 1 Power Snatch @65% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @65% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @70% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @70% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @75% 1RM Power Snatch

Part B: WOD

2 Sets

3 Rounds
4 Squat Snatch (60/45kg)
4 Ring Muscle Ups/BMU/ C2B/

*Rest 5:00 between sets.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a high-intensity couplet of technical movements: the squat snatch at a moderate load and ring muscle-ups. The load is meant to be challenging but fast sets non-stop. The 5-minute rest is designed to allow near full recovery, so that the second set can be attacked with the same intensity as the first, making this a test of repeatable performance under fatigue.

How it should Feel: Round 1 of each set feels smooth and fast, adrenaline is high, movement feels clean. By round 3 we see a high heart rate, breathing heavy, and the workout shifts from “flow” to “grind” mode.

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight is light enough where you could touch and go if needed, but fast singles might be the play to keep intensity. Don’t use over 70% of 1RM.

Kipping Ring Muscle Up: Unbroken is the aim! In later rounds you may need to break into 2 sets which is fine if you can minimize rest.

Part C: Gymnastics Strength Drills

Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

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.