Tuesday, March 5

Three parts today, with a focus on gymnastics. 1) Handstand Walk Practice 2) Handstand Pushup Practice 3) Conditioning ACTIVATION 2 Rounds: 1:00 Light Bike + :30s Reverse Samson :45s Moderate Bike + :30s Walkouts :30s Fast Bike + 10 Pushups + :10s HS Hold :15s Sprint Bike + 10 Alternating Very Light DB Snatches

Metcon (Distance)

Handstand Walk Practice 10:00min of practice

Note longest walk achieved with each mat being 6’

Metcon (AMRAP - Rounds)

Gymnastic Conditioning 2 Rounds, Not for Score: 1:30 Light Bike/Row 50% of estimated Max Kipping HSPU 1:30 Light Bike/Row 40% of estimated Max Kipping HSPU 1:30 Light Bike/Row 30% of estimated Max Kipping HSPU Not for intensity or score. Much like our first part, a chance to practice our mechanics.

3 Wheel Drive (Time)

3 Rounds: 30 Double-Unders 30/24 Calorie Row 30 Double-Unders 20 Dumbbell Power Snatches (50/35) 30 Double-Unders 10 Burpee Box Jump Overs (24"/20")

3 rounds of rowing, dumbbell snatches, and burpee box jump overs, with a set of double-unders between each. Our aim today is engine refinement. After a heavy and hard 19.2, a metabolic piece would fit very well this coming week. With yesterday's impact, the only weight training in our day today is with the alternating dumbbell power snatch, for 60 repetitions in full. Stimulus here calls for the very manageable load - one we are confident we could complete each set with at most, a single brief break.

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