This week will be our de-load week prior to re-testing our current strength cycle.  Still going to keep us moving and WODing hard, but just a enough of a dip in overall volume to allow us to be at 100% for next week!


200M jog

Spider-Man Lunge 30’

Heel-2-Toe 30’

Side lunge 30’ and back

Inchworm 30’

Duck walk 30’

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch


For Time:

2 Rounds

-200m Run

-10 Power Snatch (95/65)

-10 Pull-Ups

2 Rounds

-400m Run

-8 Power Snatch (115/75)

-8 Chest2Bar Pull-Ups

2 Rounds

-800m Run

-6 Power Snatch (135/95)

-6 Bar Muscle-Ups


Time cap – 45 Min

Videos courtesy of Train FTW.  Some good tips on Chest2Bar Pull Ups.

Today, we look to increase distance, load and skill every 2 rounds.  Move quickly in the first 2 rounds, but not at a sprint pace.  Need to make sure you have enough gas in the tank for the longer, harder rounds.  As weight goes up on the Power Snatch, rely on speed through the middle (fast hip extension) to do most of the work.  On the increasing pull up skills, you may find you’ll have to break up the sets more as the movements get harder.  That’s fine as long as you keep the rest to a minimum.

Scaling Options:

Run -> 250M row per 200m of running

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Bar Muscle Ups -> Burpee 2 Kipping Pull Ups -> Burpee 2 Jumping Pull Ups

Bar weight -> as needed, just make 3 jumps through WOD

Cool Down:

Kneeling Lat Stretch – 1 Min per side


Shoulder Mobility Work (see video)


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