13.1.2024 Metcon Workout

For time

30-20-10
Toes-to-bars
DB snatches, alt @ 22.5/15kg

Start B @ 8:00

B) For time
30-20-10 / 24-16-8 (cal) SkiErg
3-2-1 Handstand walks
* 1 HSW = 1 x (7.62m)

Start C @ 16:00

C) For time
21-15-9
(cal) Echo bike
Burpee pull-ups

Time cap. 6:00 for each piece

Pacing. Aim to hit each short piece with a high pace from the start that allows for minimal breaks.
Strategy. Approach the toes-to-bar in part A based on your proficiency. While you want to keep each round to minimal sets, be sure to plan smart breaks to ensure you don’t require a bigger rest or get stuck. Target to keep the DB snatches unbroken if possible.
Pick a hard pace on the SkiErg in part B to begin each round, but where you can still confidently begin your handstand walks right away. The SkiErg will create some local fatigue, so be smart about where your threshold is so that it won’t impact your game plan for the handstand walk. Keep each “rep” of the handstand walk unbroken with short breaks between reps.
Part C is the simplest of the couplets. Push hard on the bike and fight to sustain your pace on the burpee pull-up