Saturday, 04.16.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as
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Saturday, 04.16.16 – Health

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10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as
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Saturday, 04.16.16 – Sport

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3 rounds not for time: 15′ forward bear crawl 15′ backward bear crawl 10 deadbugs w/hands pressed into wall + A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3
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Friday, 04.15.16 – Health

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10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl] A1. 1 halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins) + 1 snatch pull,
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Friday, 04.15.16 – Sport

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A. Front squat, build to a heavy triple, 22X1 B. Squat clean, 12 x 1 starting @ 65% max and build a bit from there if things are crisp; begin a rep every :30 C. Muscle-ups or dead hang to inverted, 5:00-8:00 practice/tech work – all crisp reps, no misses, + 4 sets: :60 strict
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