CLASS WOD

“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

EXTRA PROGRAMMING

1. Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%): 
Halting Power Snatch
*3 Halts (Just off Floor, Knee Level, Pockets)

2. Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
*(60-65-70-70-70%)

3. Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

4. Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50's/35's)
21 Kipping Handstand Push-ups

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
6 x 2 High Ring Transitions

2. Strength
5 sets:
3 C2B Chin-Ups (2 sec @ top)
3 Ring Dips (2 sec @ bottom)
*Add weight if possible.

3. Accessories
3 x 10 DB External Rotation
3 x 60 sec Hang


Developing the Pull-Up
1. Strength
5 sets:
2 x 10-15 sec Chin-Up Negative
4-6 Incline Pushups
*Decrease height from last week

2. Accessories
3 x 10 Ring Rows
3 x 10 DB Overhead Press
3 x 10 DB Hammer Curls



Gymnastics Skills
1. Strength
EMOM 10:
(1) 3 Strict Muscle-Ups
(2) Rest

2. Skill Conditioning
15 minutes, for quality, not rounds:
75 Double Unders
2 Bar Muscle-Ups
4 Toes-to-Bar
6 C2B Pull-Ups
50ft Handstand Walk

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