SUNDAY WORKOUT

SKILL: 5-10 minutes
Pick just one of the following gymnastics weaknesses to practice some while working up to the SQUAT clean weight you pick... Also work on performing an IMMEDIATE squat for your clean... We need to get out of the habit of high catching, then squatting when a squat version is called for in a WOD...

Gymnastics Options (These are it, pick your worst one)
1. Handstand Push Ups (Guys - Strict Only, Ladies - Can Kip)
2. Muscle Ups (Bar OR Rings)
3. Pistol Squats
4. Chest 2 Bar Pull Ups (Ladies Only... If you can't perform them consistently)

WORKOUT:
150 foot shuttle sprint (75 ft & back... Blue poles to Blacktop)
1 HANG Squat Clean (225#/153#)(Use 85-90% of your 1RM... Scale up, if you want)
150 foot shuttle sprint
1 Squat Clean (225#/153#)(Starts from the floor and immediate full squat)

THEN... IMMEDIATELY AFTER FINISHING THE FINAL SQUAT CLEAN PERFORM...

6 Handstand Push Ups (Guys) / 4 Handstand Push Ups (Ladies)
OR
10 Alternating Pistol Squats
OR
5 Muscle Ups (Guys) / 3 Muscle Ups (Ladies)
OR
6 Chest 2 Bar Pull Ups (Ladies Only)

Time stops when you finish your last rep on the gymnastics movement that you picked for the day... Perform FOUR TOTAL ROUNDS of the WOD above with anywhere from 3-5 minutes of rest between rounds as other members of your group perform their rounds...

THE GOAL IS TO PERFORM THE HEAVIEST WEIGHT YOU CAN WITH PERFECT FORM & GET SOME GYMNASTICS PRACTICE UNDER FATIGUE...

Try to keep all four round times as consistent as you can since you will get plenty of rest between each round...

POST THE WEIGHT YOU USED, GYMNASTICS MOVEMENT YOUR PERFORMED & TOTAL TIME FOR ALL FOUR ROUNDS TO COMMENTS