0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Gymnastics

20:00-35:00 Gymnastics

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Pec Stretch

Standing Tricep Stretch

Straight Arm Shoulder/Bicep Stretch on Rig

Plank Up Downs

Specific Warm-up

3 Rounds

6 Barbell Push Press

8 Barbell Bent Over Rows

*empty barbell

Gymnastics

Single Arm DB Push Press 5x6 each arm

Barbell Bent Over Rows 5x6

FOCUS:

• Overhead strength to help with Handstand Walks/Wall Walks

• Pulling to balance out push/pull for shoulder health

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• EMOM 5: 2-3 reps of one or both movements to progress to starting weight, Alt. EMOM 10 for working sets

WOD Prep

2-3 Rounds

4 Box Get Overs (VIDEO)

4 Hang Power Snatch

WOD:

3 Rounds For Time:

20 Box Get Overs @30/24”

15 Hang Power Snatch @95/65

PACE GOAL: 8:00-10:00

FOCUS:

• Mixing in a different movement for fun and a different stimulus

• Cycling the Barbell

STRATEGY:

• Steady pace on the Box Get Overs, both hands must be on top of the box and both feet have to get on top of the box before going over the other side, you can jump or step up with your feet

• No more than two sets on the Hang Power Snatch

BEGINNER: Bench Get Overs, 45/35

SCALED: 24/20”, 75/55

Rx+: 115/80

COMP: 135/95, snatches must be unbroken

GO BEYOND Accessory Work

Every 3 minutes for 12 minutes

100m Sprint

100m Jog