Day 3 Week 1 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

10 scap pull-ups

20 Shoulder Taps

Gymnastics

Every 90 seconds for 15 minutes (10 sets):

2 Strict Pull-ups

2 Kipping 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: strict

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

GO BEYOND Accessory work (optional)

Double DB Reverse Flys 4x12

Scarecrows 4x12