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Strength & Skill

Part A:
*Do a set every 2 minutes.

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60-63% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65-68% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70-73% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75-78% 1RM Snatch

Part B: Gymnastics Strength
3 rounds of 40 seconds of work/20 seconds of rest:
-Weighted Hanging Knee Raises [20/14 Med Ball] -Side Plank Hold [20 seconds per side]

–Rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest

WOD: 

Row 400m/ run 300
15m Handstand Walk/ x5 Wall walks or Inchworm
Row 600m / run 400
21m Handstand Walk x 7
Row 800m/ run 600

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Just rowing and getting inverted. Stay aggressive on the row, but not at the expense of affecting your ability to kick right up and handstand walk. If gymnastics is your A game, there’s nowhere to hide, so be ready to work.
How it should Feel: GASSY! Move on that rower and then see how you are on your hands. The rest is up to you; how bad are you willing to hurt?

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderately fast with consideration of slowing down the final 50m to prepare for the handstand walks. When you get on the rower, give a few quick, short pulls to ignite the fan before settling into your pace.
Handstand Walk: Unbroken if you have it in the tank. Distances are nothing extreme, so try to limit the amount of breaks taken.

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.