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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch

PART B: WOD

AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to Bar Pull Ups

-rest 4 minutes-

For Time
“Erase your reps” (start where you left off and go in reverse)

*Score the time for second part in notes.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Reps: 90+ (through 20 chest to bar)
Minimum Reps before Scaling: 60 reps (through 16 chest to bar)

STIMULUS and GOALS
How to Pace: CHALLENGE! Try to keep a push the pace effort as you go through this ascending ladder and then after a long rest it’s time to fight back to the start. Start to get strategic with your rest and when to break on sets as you approach the bigger numbers. Don’t come out with a pace that’s not sustainable even through half of the AMRAP. See if you can get close to 8:00 on the way back down.

How it should Feel: MUSCLE ENDURANCE! You won’t feel much off the start as rounds fly by, but once you hit the 5th round (10 and 20), things will get real. Shake out your arms early and often, and know when it’s time for a quick break on sets.

WORKOUT STRATEGY & FLOW
Kipping Handstand Push Up: The first few sets should be completed unbroken). By the 4th or 5th set, we can start to take a quick rollout after some reps.

Chest to Bar: You must stay within your limits early. Aim to break in the 4th round and on. Don’t push to your breaking point, or you’ll be finished early.

PART C: For Time
Unbroken sets of Toes to Bar:
10-9-8-7-6-5-4-3-2-1

**READ CAREFULLY: This is a strategy workout. Each “set” MUST be unbroken but you can string together multiple sets for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before failing…you MUST redo the set of 9s again [since you already accumulated the 10 round] Therefore, REST as much as needed to be successful at all sets BUT the clock is
running so you don’t want to wait too long!

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.