3 Part Warm-Up ( 15:00-20:00 minutes)
Bodyheat
3:00 minutes Rowing
into..
Mobility Drills
2 Sets
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
15-20 second Tuck L-Hang
10 Hollow Rocks
10 second Hollow Hold
10/10 Single Leg Barbell Romanian Deadlift
10 Snatch Grip Upright Row

Primer

Specific Workout Primer (8:00 minutes) .. Coaches Notes
3 Sets, Building towards working weights and intensities
Barbell Complex* Start at Hang then add weight
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Power Snatch
3-5 *Toe to Bar Progression
9/7 Calorie Row
*Toe to Bar Progressions
Kipping Knee Raises
Alternating Toe to Bar
Toe to Bar

“Mount Doom”
For Time:
10-20-30-20-10
Toe to Bar
5-10-15-10-5
Power Snatches
—–into 50/40 Calorie Row—-
Barbell: 135/95lb, 61/43kg
Time Cap: 24:00 minutes

Goal: 16:00-20:00 minutes
Score: Time
Stimulus: Grip / Midline/ Threshold Intensity
RPE: 8/10
Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes
Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ /
Set
Athlete Notes + Workout Strategy:
This is all about pacing the front half of the mountain so that we can begin ramping up
intensity as we reach the peak, and descend. Singles on the barbell to try and recover
the grip here for bigger sets of the gymnastics today. Load for the barbell should be moderate. When you get to the rower, it’s time to empty the tank

Post Wod stretching (click the movement to see a demo video)

PRVN Recovery #2

1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations