Friday November 26th

NO 5am or 6am class today!
Gym opens at 9am

100 Single Unders
1:30 Internal Shoulder Rotation Stretch
75 Single Unders
20 Empty Bar Good Mornings
50 Single Unders
10 Empty Bar Muscle Snatch 25 Double Unders

4×2 Power Snatch AHAP
4×2 Tempo Snatch Deadlift AHAP Drop and reset (this should be pretty heavy, heavier than your max snatch)

AMRAP 6 Minutes
9 Hang Power Snatches 75/55lbs
36 Double Unders

Feel: Cardio

Pacing: Reach

Target Score: 6+ Rounds, faster than EMOM

Firebreather Score: 10+ Rounds (12 if you’re a hero)


  • Hang Power Snatch: Unbroken every round, looking for fast reps and athlete can cycle, so keep the bar very light.
  • Double Unders: Should not exceed :45 in any round of practice or 1:1 single unders to keep athletes moving fast.

Coach Focus: To meet today’s stimulus it is crucial that athletes have a barbell they can move fast for the entire 6 minutes. The jump rope “dose” should allow for athletes to move continuously for the entire 6 minutes. A great way to ensure athletes have the proper weight/jump rope stimulus is to allow athletes to practice

Extra work
2 Rounds
40 Handstand Push Ups
500m Run

Feel: Muscular Overload

Pacing: Reach

Target Score: 10-15 Minutes

Firebreather Score: Sub-8 Minutes


  • HSPU: Should not exceed 4:00 of work in either round. 80 reps is an aggressive amount of volume for most athletes especially when programmed as 2 sets of 40, so consider reducing the reps by 10-20 reps depending on athlete proficiency. Modify to a light-ish DB push press push up variation.
  • Run: 600m Row or 1200m C2/AAB.

Coach Focus: With one free set of HSPU athletes should be able to start with a large set to begin with in this extra piece. We ideally would want to see your athletes hit about 1/2 of their reps in their first set. Once completed with their first round, athlete should run at a pace that does not dramatically interfere with their ability to do HSPU when they return. Athletes who love HSPU should be told to really push their pace on the run.