Warm-Up

400m Run

-then-
:45/:45 PVC Front Rack Stretch
:45 Child’s Pose
10/10/10 Prone I/Y/T

-then-

For Quality:

10:00 AMRAP
5/5 Hang Dumbbell Snatch, Light
5 Yoga Push Ups
:15 second Wall Lean March
:10 Handstand Hold + 2/2 Shoulder Taps

For Time:

8 Rounds
15 Alt. Dumbbell Snatch
3 Wall Walk/8 Strict Handstand Push Ups
-into-
1200m Run cash out

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 50/35lbs (22.5/16kg)

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Level 2:

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Handstand Push-Up 2’’ Riser

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 35/25lb, 15/12kg


Level 1:

For Time:

8 Rounds

12 Alt. Dumbbell Snatch

2 Wall Walk/10 Strict Press

-into-

800m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete Push Press

Dumbbell: 30/20lb, 14/9kg

Barbell: 45/35lb, 20/15kg