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Strength & Skill:

7 Sets
New set every 1:30
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch

WOD: AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max reps Strict Handstand Push Ups

-rest 3 minutes-

AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max reps Strict Ring Dips

-rest 3 minutes-

AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max Dumbbell Bench Press (2×32/22.5)

STIMULUS and GOALS
How to Pace: STEADY! Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. Start each set with a lengthy Ski (or Row) designed to tax our body, making the gymnastics harder. Being strategic in your rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Find that balance on the erg where you can push, but not at the expense of hindering your ability to work on the gymnastics. We want to have at least 2:30 remaining time for the max reps.

WORKOUT STRATEGY & FLOW
Ski/Row: Aim for a moderate-fast pace while recovering the final 50m. Breathe through the motion and keep the shoulders rolled out.

Strict Handstand Push Ups: 5-10 reps to start is great, but don’t go to failure. Never rest at the bottom; when the arms begin to strain, it’s time to kick down and shake it out.

Strict Ring Dips: Same approach as the handstands. Be smart and make sure your arms are ready.

Dumbbell Bench Press: I like sets of 10 here while kicking up and shaking out the arms quickly. Breathe through each rep and try not to pause at the top for longer than a few seconds.

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.