Tuesday January 18th

100 Single Unders
15 Ring Rows
75 Single Unders
15 Empty Bar Good Mornings
50 Single Unders
10 Hang Muscle Snatches
25 Double Under

No strength today


5 Rounds
50 Double unders or 75 singles (you can use this as your doubles JUST FOR TODAY) cant work ahead
16/12/10/8/6 Pull Ups (R1=16 pull ups, R2=12, R3=10, R4=8, R5=6)
10/8/6/4/2 Hang Power Snatches 135/95lbs
Rest 2:00

Feel: Muscular Overload

Pacing: Reach

Target Score: Sub-24 Minutes, including rest

Firebreather Score: Sub-18 Minutes, including rest


  • doubles, sub 75 singles
  • Pull Ups: 1-3 Sets, should not exceed :90 in any round
  • Hang Snatches: 1-3 Sets, Weight should be approximately 60-70% of the athletes 1RM Hang Snatch.

Coach Focus: Every part of today’s workout is meant to tax your athletes ability to “hang on”. Coaches should be cautious with their scaling, because if this workout is scaled too far back, we lose the muscular overload stimulus (MO) we are looking for. Coaches should tell athletes when you have a MO stimulus you should expect to get stopped by muscular fatigue, in this case, your pulling muscles and your grip muscles. Allow your athletes to struggle a bit vs. scaling, remembering that the reps decrease on the pull ups and hang snatches each round

Extra work if wanted

AMRAP 9 Minutes

15 DB Push Press 50s/35s
3 Wall Walks