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PART A : WOD

“Max Handstand Hold” & “Top Heavy”

Against a 3:00 clock:
Establish longest unbroken freestanding handstand hold

At 6:00 begins…
For time:
40/32Cal calorie Air Bike/ 500m Row/ 480m Run
25 Handstand Push Ups/ Deficit Pushups
50 Toes to Bar/ HKR / V-ups
25 Handstand Push Ups
40m Overhead Walking Lunge with (20/15kg) bumper plate

TARGET SCORE
Intended Workout RPE: 9.0+ – 90%+ – very high intensity

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE!! Push yourself on this one but know it is a combination of skill and muscular endurance within conditioning that matters!

How it should Feel: SKILL into GASSY and MUSCULAR ENDURANCE!!! We are testing our ability to stay upside down then going into a classic gymnastic chipper!

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: Smooth here and do what you can! Don’t force it, but find your balance and go for as big of a hold as you can in the first half of the 3 minute window if possible.

Row/ Run/ Assault Bike: Smooth in this and know the workout is not won here, but is a simple buy-in to get the party started!

Kipping Handstand Push Up: Kipping today! Work to stay smooth on this, and break earlier and more often than you think necessary. It will save your shoulders for the toes to bar and make the back half of these after the toes to bar more sustainable. Even quick sets of 5 can get these done fast. Use your kip forcefully from the beginning and it will pay off later.

Kipping Toes to Bar: Start with one big set! Know your ability. Come out with something sustainable and push yourself on the back half of these reps. Stay disciplined on the clock and try not to rest more than necessary.

Plate Overhead Walking Lunges: It’s just the bumper plate so get in a good overhead position and move smoothly with it! Try to knock out 25-50+ feet a time before breaking. You are almost home free!

PART B: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Sets
3 Power Snatch @60-65% 1RM Power Snatch

2 Sets
2 Power Snatch @70-75% 1RM Power Snatch

3 Sets
1 Power Snatch @75+% 1 RM Power Snatch

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.