Friday 1/13
Warm Up
3 Min Bike (:30 moderate, :30 fast)
-Barbell Progressions-
Clean High Pull (Power Position)
Clean (Power position)
Hang Clean
Clean (from the shin)
Strict Press
Push Press
Push Jerk
Split Jerk
Hollow Hold Progressions – holding each step :30 seconds
Kip Swings
Pull Ups
C2B Pull Ups
** WARM UP WEIGHTS FOR BARBELL MOVEMENTS AND RMU/BMU**


:25 WOD
For Time with a partner, split anyhow:
100 Clean and Jerks 135/95lbs
100 Chest to Bar Pull Ups
100 Power Snatches 135/95lbs
40 Ring Muscle Ups
One athlete works at at time.
30 minute cap
Feel: Gas
Pacing: Sustain
Target Score: All teams get some muscle up reps
Firebreather Score: Complete the workout in under 30 minutes
Scaling:
– Clean and Jerks: Should not exceed 8 minutes to complete, (13 reps per
minute)
– Chest to Bar: Should not exceed 8 Minutes to complete, (13 reps per
minute)
– Snatches: Should not exceed 8 minutes to complete, (13 reps per
minute)
– Muscle Ups: Should have approximate 6 minutes to accumulate reps.
Scale with most difficult pulling gymnastic movement including bar
muscle ups. If athletes will be doing chest to bar pull ups in this section
of the workout, they should be doing an “easier” movement instead of
chest to bar as the second movement