25 Toes to Bar
100ft Handstand Walk
40 KB Snatches 53/35lbs
20 Toes to Bar
75ft Handstand Walk
30 KB Snatches 53/35lbs
15 Toes to Bar
50ft Handstand Walk
20 KB Snatches 53/35lbs
10 Toes to Bar
25ft Handstand Walk
10 KB Snatches 53/35lbs
Split KB snatches anyhow, but keep it even on both sides.
Feel: Muscle Overload
Pace: Sustain
Target Score: 12-16 minutes
Firebreather Score: sub 12 minutes
Make up Day (YESTERDAYS OPEN PREP WORKOUT)
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
Rotating EMOM 9 minutes (3 rounds each)