Warm up: Coach’s Choice
Strength/Skill: Power Clean
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Bar Muscle-ups: 10 Minutes to Work Progressions
WOD: 10 Minute AMRAP
1 Clean (can be power or squat)
1 Bar Muscle-Up
*After completing a round, add 1 rep to each movement.
WORKOUT VARIATIONS:
14-15 division
♀ 95
♂ 135
16-17, 35-54 divisions
♀ 125
♂ 185
55-59 division
♀ 105
♂ 155
60-64 division
Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups
Rounds 6+ = Bar muscle-ups
♀ 95
♂ 135
65+ divisions
Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups
Rounds 6+ = Bar muscle-ups
♀ 75
♂ 115
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose weights and movements that challenge you, but allow you to keep moving.
Cool Down: Tabata Plank Holds