CLASS WOD

“Air Walker”
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Power Clean Technique
5 Sets: 
1 x 3-Pause Power Clean
1 Power Clean

Set #1 - 50% of 1RM Power Clean
Set #2 - 55% of 1RM Power Clean
Sets #3+4+5 - 60% of 1RM Power Clean

2) Power Clean + Handstand Practice
On the Minute x 6 Rounds:
30% of Max Kipping Handstand Pushups
3-3-2-2-1-1: Power Cleans

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
5 sets:
3-5 False Grip Ring Pull-Ups
3-5 Ring Dips (add weight)

2. Prehab
X-Sym: Iron Scap

Developing the Pull-Up
1. Strength
5 sets:
3 x 10 sec Chin-Up Negative
10 Pushups
10 V-Ups

2. Prehab
X-Sym: Iron Scap

Muscle-Up +
1. Strength
Every 3 min, for 15 min: (5 sets)
5 Deficit Strict HSPU
20 GHD Sit-Ups
20 Pistol Squats (10/leg)

2. Prehab
X-Sym: Iron Scap





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