0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Gymnastics
20:00-35:00 Gymnastics
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Lat Stretch
Wall Scap Slides
Forearm stretch
Specific Warm-up
2-3 Rounds
10 scap pull-ups
20 Shoulder Taps
Gymnastics
Strict Pull-ups 10x2
Strict Handstand Push-ups 10x2
FOCUS:
Building strength for these skills
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 15 minutes (10 sets): complete both movements within the time frame
MEMBER SPECIFIC:
Scaling DOWN options for pull-ups: pull-up negatives, snatch grip bent over rows
Scaling DOWN options for HSPU: modified (weight plate under AbMat), barbell strict press
Scaling UP options for pull-ups: weighted
Scaling UP options for HSPU: deficit
WOD Prep
2-3 Rounds
10 Alt. DB Snatch
10 DB Lunges
*build to WOD weight
WOD:
30-24-18-12 of:
Alt. DB Snatch @50/35
Single DB Lunges
PACE GOAL: 9:00-11:00
STRATEGY:
No more than three sets on any snatch set
Hold the DB wherever you want, try to keep a steady pace and stay unbroken on lunges
BEGINNER: 20/16/12/8 reps, 25/15, no weight on lunges
SCALED: 35/20
Rx+: 70/50
COMP: 70/50, everything must be unbroken, must move from snatch right into lunges
GO BEYOND Accessory work (optional)
Double DB Reverse Flys 4x12
Scarecrows 4x12