AMRAP 7 Minutes
400m Run
50′ Bear Crawl
:30 Handstand Hold
50′ Spiderman Lunge
:30 Dead hang from Pull Up Bar

Every :90 for 9 Minutes
2 Big Kips + Kip w/ look over bar (get hips close to bar and eyes over bar)+ 1-2 Bar Muscle Ups
All three drills in the same interval. Big Kips are performed as singles. if you have everything but the actual muscle up work on a few more reps of knees up and snapping hips open.

If an athlete not close to BMUs, perform the following: Every 3:00 for 9:00
20 DB Pull Overs- this helps build lat strength needed for bar muscle ups
Lat pull over video

Wod-
For Time
90 A-Jumps 12”
60 SDLHP 75/55lbs
30 Push Presses 75/55lbs
15 Bar Muscle Ups
300m Run (200 plus 1 run to the house)
**whats an a-jump. its no joke. Check out the wod description video on instagram page after 7pm to see. here is the link
https://www.instagram.com/trainhardercrossfit

CONDITIONING
Feel: Muscle Overload Pacing: Sustain
Target Score: 12-15 Minutes Firebreather Score: Sub-9 Minutes

Scaling:
^–  A-Jumps: Should not exceed 5 minutes to complete. Scaling 1:1 Air Squats for athletes who
cannot jump.
SDLHP: Should not exceed 3 minutes to complete, but athletes may “chip away” at many
sets.
^–  Push Press: Should not exceed 3 minutes to complete, but athletes may “chip away” at
many sets.
^–  BMUs: Should not exceed 3 minutes to complete, but athletes may “chip away” at multiple
sets if they have the ability to do 15. Substitute for BMUs today is burpee pull up or burpee jumping pull up
^–  Run: Should not exceed 2 minutes. Scale is 300m Row.

TO get moving start with 400m Run
20 good mornings with barbell
20 kip swings
Then- together- EMPTY BAR
15 snatch grip high pulls from power position
15 Power Position power snatch
15 Hang Position power snatch from mid thigh

Strength
Every :30 for 12 Minutes (24 sets)
1 Hang Power Snatch from mid-thigh
STRENGTH/SKILL
Stimulus: Technique/Heavy Rest: As Prescribed
Coach Focus: Coaches should instruct athletes their athletes that they have 24 opportunities to get better at the snatch. With a new set starting every :30 there will not be a lot of time between reps so the weight should stay in the 40-70% range of the athlete’s 1RM vs. going super heavy. If athletes are moving well they can go above 70% but the reps should look crisp and “snappy”.

Wod
2 Rounds
18 Toes to Bar
30 DB Hang Snatches 50/35
90 Double Unders

CONDITIONING
Feel: Gas/Muscle Overload Pacing: Sustain
Target Score: Should not exceed 10 Minutes with most finishing in 7-9 minutes. Firebreather Score: Sub-6 Minutes

Scaling:
^–  Toes to Bar: Should not exceed 3 sets. May be reduced to as few as 10 reps, but if fewer
than 10 reps is appropriate, scale to kipping knee raises
^–  DB Snatch: For more advanced athletes, have them use the slightly heavier than usual
prescribed DB. Athletes should be fighting for 1-2 sets, but 3 is acceptable. Otherwise reduce DB weight.
^–  Double Unders: Should not exceed :90 in either set. If an athlete does not have double
unders scale is 150 single unders

2 Rounds
10 Scap Push Ups
10 Box Step Downs
10 Scap Pull Ups Then
AMRAP 5 Minutes
5 Ground to Overhead with Plate
10 Ring Rows
100m Run with Plate

SKill/Strength
*this says 12 fast pull ups so most of us will be using a band today on pull ups
we are more worried about fast strict pull ups looking great today rather than having them look a little sloppy or starting to have to kip

EMOM 10 Minutes, alternating movements:
– 12 Banded Strict Pull Ups
– 12 Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push ups- Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 12 fast reps should add a deficit.

Wod- For time
50 Burpee Box Jump Overs 24-20
400m Run w/ 45lbs Plate
25 Burpee Box Jump Overs 24/20″
*step ups are ok if you aren’t too sure about jumping.

Coach led barbell warm up for clean and jerk.

Strength

Squat Clean and Split Jerk 3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
–
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

*drop and reset between reps, rest 2-4 minutes between SETS

Extra
Pick one to work on for 10 minutes

Pick 1 of the following skills and practice as an EMOM for 10 minutes.
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)

12 Single KB RDL
12 Russian KBS
2:00 Row (slightly faster than 3 minute pace)
10 Single KB RDL
10 Russian KBS
1:00 Row (slightly faster than 2 minute pace)
8 Single KB RDL
8 Russian KBS

Everyone’s favorite day

Row 5k
*other option is to run 5k or ski 5k.

Optional strength is Bench press- 3 sets for max reps of bench press using 60 percent of your 1rm. Rest 4 minutes between sets.