*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

Snatch Pull +

Low Hang Muscle Snatch +

Hang Muscle Snatch +

Snatch Balance

Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp.

1a) 7:00 – 14:00 – Every 1:00 x 7 sets:

Clean Pull +

Low Hang Muscle Clean +

Hang Muscle Clean +

Jerk Balance

Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

4 Alternating Dumbbell Power Snatch +

2/side Single Arm Pause Dumbbell Overhead Squats

If you don’t have the DB Overhead Squat this is a great opportunity to work on it. If you’re comfortable with the movement then build as heavy as deemed fit for today’s work, try to perform the entire piece as a complex. For the Pause Squats stop in the bottom for 3 seconds on each rep to really work on your overhead stability and bottom position.

2) 21-15-9-15-21 – AQAP:

Wall Balls 20/14

Toes-to-bar

Scale as needed.

Extra Work:

3) Every 1:00 x 12 sets:

Odd – 10-15 GHD Sit-ups

Even – 2-5 Ring or Bar Muscle-ups

Pick reps you can maintain for 6 sets of both movement. Pick the Muscle-up variation that is more difficult for you.

4) 3 sets of: 30 seconds/side Single Arm Plank Hold + Opposite Hand Throw Tennis Ball Against Wall

Rest 2 minutes between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE