“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.” – Annie Thorisdottir
GROUP PREP
Cardio Warmup
2 Minutes Easy
1 Minutes Moderate
30 Sec Hard
Take 2 minutes to practice Double Unders
Take 4 minutes to practice whatever Muscle Up or Pull-up Variation you would like to do for the workout
Barbell- Warm up the Clean and Jerk- Practice 5 of each: Power Clean, Squat Clean, Push Jerk Split Jerk
STRENGTH
Clean and Jerk
On the Minute x 8:
Minute 1: 1 Squat Clean and Jerk @ 72%
Minute 2: 1 Squat Clean and Jerk @ 76%
Minute 3: 1 Squat Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 76%
Minute 6: 1 Squat Clean and Jerk @ 80%
Minute 7: 1 Squat Clean and Jerk @ 84%
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single
STIMULUS
• Minutes 0-8 are to be completed “on the minute” with percentages of your 1RM
• You do not have to stay “on the minute” from 9-15 on the clock- You’ll have 6 minutes to build to a heavy squat clean and jerk
WOD
For Time:
100 Double Unders (Fitness 200 singles)
9 Bar Muscle-ups Men/5 Bar MUs Women (Fitness 9 of a Pulling variation – see below)
21 Squat Cleans (Rx 135/95) (Fitness 95/65)
100 Double Unders
9/5 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9/5 Bar Muscle-ups
9 Squat Cleans (135/95)
• The intended time range for this workout is between 10-20 minutes
DOUBLE UNDERS
• Choose a rep number or variation that allows you to clear this station in 2 minutes or less
BAR MUSCLE-UPS
• If you have 9+ bar muscle-ups unbroken for men or 5 for women, complete this workout as written. Otherwise, reduce the reps or substitute the movement
Muscle-Up variations:
• Reduce Reps
• Jumping Bar Muscle-ups
• Banded Bar Muscle-ups
•Chest to Bar Pull-up or Pull-ups or Ring Rows
MOBILITY
Couch Stretch, Pike Stretch, Puppy Pose
CrossFit Reserve 