"Hard to Handle"


[Part 1]


1 Rep max

[Part 2]

"Hard To Handle"

For Time:
90/75 Calorie Row
75 Hang Power Snatches (75/55)
60 Toes to Bar

KILOS: 34/25

Partition However You'd Like

Time Cap: 18 Minutes

Daily Mindset

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00-0:45-0:30 Row
15 Second Knuckle Draggers
15 Second Alternating Quad Stretch
15 Second Good Mornings
15 Second Planks

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Flow: You can break up the workout however you want to complete the work prescribed.
  • Hang Power Snatch: Weight we can cycle 25+ unbroken when fresh.
  • Toes to Bar: Variation we can complete 20+ in under a minute when fresh.

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

Snatch Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Snatch
15 Seconds Behind the Neck Press
15 Seconds Overhead Squat
15 Seconds Snatch Balance

4 High Hang Snatch
REST, Cue punchout to receive the bar with locked out elbows.
4 Above Knee Hnag Snatch
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Snatch

Snatch Teaching Video

Part 1, Snatch [12:00 - 27:00]

Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00

Teaching, Part 2 [27:00 - 32:00]

10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar

Toes to Bar Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Find a break strategy that allows for cyclical movement. We don't want to reach muscle failure or a heart rate too high that we need to stop.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

5 Calorie Row
10 Hang Power Snatch
5 Toes to Bar

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [36:00 - 51:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [51:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • Same Calorie Bike or Ski Erg
  • 75/60 Calorie Fan Bike
  • 800m Run


  • Kettlebell Swings
  • Dumbbell Snatch
  • Russian Kettlebell Swings


  • V-Ups
  • GHD Sit-Ups
  • Knee Raises
  • Abmat Sit-Ups

Home WOD

For Time:
800m Run
75 Alternating DB Snatch
60 V-Ups

Partition However You'd Like

After Party

3 Giant Sets:
7 Contralteral Kettlebell Reverve Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralteral Kettlebell Reverve Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets