CLASS WOD

“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35) 
12 Burpees Over Dumbbell 
12 x 10 Meter Shuttles

Score is Slowest Round

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Snatch Primer #1: Snatch Balance
5 Sets:
Set #1 - 5 Snatch Balances (40%)
Set #2 - 4 Snatch Balances (50%)
Set #3 - 3 Snatch Balances (60%)
Set #4 - 2 Snatch Balances (70%)
Set #5 - 1 Snatch Balance (80%)

2) Snatch Primer #2: Pause Hang Snatch
"On the 1:30" x 4 Sets:
2 High Hang Pausing Squat Snatches

Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%

3) Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
... Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
... Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

4) Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

GYMNASTICS STRENGTH

Developing the Muscle-Up
If you can perform 10 Ring Dips and 10 Strict C2B Chin-Ups, perform option 1. If not, perform option 2.

Option 1:
Muscle-Up Attempt

Option 2:
Max Strict Pull-Ups
Max Box Dips

Developing the Pull-Up
1. Max 90 Degree Chin Hold
2. Max Pushups

Gymnastics Skills
1. Strength
Build to a Max Strict Deficit HSPU

2. Skill Testing
5 rounds for time:
5 Bar Muscle-Ups
10 Kipping Handstand Pushups
50 Double Unders


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