Wednesday February 16th

5 Inch Worms + 2 Push Ups|
AMRAP 5:00
8/6 Cal Bike
3-5 Strict Pull Ups
10 Air Squats

No strength, warm up to your snatch weight

“Alice in Pains”
*you can start working on your next round if you finish your 2 rounds in the 3 minutes. You don’t have to wait til the clock hits 3 to go

Every 3:00 for as long as possible complete:
from 0:00-3:00
2 rounds:
10 Power Snatch 95/65lbs
2 Muscle Ups
From 3:00-6:00
2 rounds:
12 Power Snatch 95/65lbs
4 Muscle Ups
From 6:00-9:00
2 rounds:
14 Power Snatch 95/65lbs
6 Muscle Ups

Continue to add 2 Power Snatches and 2 Muscle Ups every 3 minutes until failure. *If you complete the work within a time window, continue to the next set of work.

Feel: Gas

Pacing: Reach

Target Score: Get into the 3rd working window

Firebreather Score: Get into the 5th working window


  • Power Snatch: Barbell should allow athletes to perform their reps touch and go. Scale barbell weight to allow athletes to perform touch and go reps.
  • Muscle Up: May be performed multiple sets (1-3 sets), or otherwise scaled to most difficult pulling gymnastics movement that is accessible to the athlete. If performing pull ups, consider performing 2x reps to prevent the workout from becoming a barbell workout. Even burpees will be a great sub for the gymnastics if you’re concerned about an athlete not getting a good workout

Coach Focus: if athletes over-estimate their ability or coaches improperly scale athletes, they will not get a good workout. We are looking for an increasing number of reps on both movements with a lighter barbell and a metabolically demanding bodyweight movement (muscle up). A couple things you can do to guarantee athletes get the right workout is to eliminate the working windows and instead perform this piece as a 15 minute AMRAP (still increasing reps every 2 rounds) or by changing the muscle up to a simple machine or bodyweight movement like 2x row or ski calories (burpees work too, but we did them yesterday and have them coming up on Friday). This is not a test/re-test, so prioritize getting athletes a good workout, otherwise some may be disappointed if their workout ends too quickly

Competitor extra- OUTSIDE

Every 2 Minutes for 20 Minutes
40 Double Unders
Both movements in the same interval.

*Machine Options

– Row/Ski: 250m

– Run outside: 200m