Day 3 Week 4 of 6 Front Squat/Snatch/Pull-ups/Handstand Push-ups

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

2-3 Pull-up negatives

2-3 Handstand Push-up negatives

Gymnastics

Every 90 seconds for 15 minutes (10 sets):

*complete both movements within the time frame

3 Strict Pull-ups

3 Strict Handstand Push-ups

FOCUS:

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

100m Run

5 Cleans (build to WOD weight)

WOD:

For Time:

400m Run

8 Cleans @165/115

200m Run

12 Cleans @135/95

100m Run

16 Cleans @115/80

*cleans can be any style (from the ground, from the hang, power or squat)

PACE GOAL: 8:00-11:00

STRATEGY:

Steady pace on the runs, 400 should be 2:30 or less, 200 should be 1:15 or less, 100 should be 45 seconds or less, adjust distance accordingly
Heavyish singles on the first set of cleans, work on some touch n’ go reps for the set of 12 and 16

BEGINNER: 75/55 for all

SCALED: 155/105, 115/80, 95/65

GO BEYOND Accessory work (optional)

50 Banded Curls

50 Single DB Overhead Tricep Extensions