Workout
3 RFT
500m Row
40 KB Snatch/total (53/35)
30 Pistols/total
**OOohh.. a doosy! Simple concept – cardio, weighted movement, gymnastics movement. Triplet. No frills, do the work. Decent amount of volume, just move steadily and consistently. The row will be about 5-10 seconds slower than your max effort row from a few weeks ago. Snatches are total rep – hitting 20 per arm – breaking up the reps however you want to save your grip strength. There are many ways to do KB snatches, too – from a swing, from the hang (no back swing), or from the ground. Try out each one, then pick your favorite and stick with it.
Pistols.. oh boy. Get used to seeing these – and toes to bar – more frequently because they are part of our focused skill work series. Get in some good ankle mobility prep and find a good, challenging scale for you if your still learning this movement. Yes, there is a lot of volume each round, but avoid just going through the motions to knock them out as quickly as possible. The workout is task priority – completing a given set of movements as fast as possible – but you’ll have the time to get in a little extra depth with each rep so you’re a little closer to a full, unassisted pistol.
Daily Listen
Violin Concerto: II
Philip Glass