Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS:
-10 Scap Pull Ups
-3 Strict Pull Ups
-10 Hang Power Cleans (with empty barbell)
-10 Box Step Ups
WOD “HERMES”
4 Sets
Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
-7 Hang Power Cleans
-7 Pull Ups
-7 Box Jump Overs
Rest 1 Minute Between 3 Minute AMRAPs
*Strict Pull Up Option: 3-4 Reps per round Suggested Weight
Men: 95#
Women: 65#
Score: Total Rounds + Reps from SLOWEST Set
Goal: 2-3 Rounds
COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute – keep in mind that it’s going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth – even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.
BARBELL HANG POWER CLEAN
Deadlift the bar to the “hang” position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
CUSTOMIZATIONS
Go lighter
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
Strict Pull Up
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you – go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs