Saturday, 05.21.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + For time w/a partner, split reps as desired but only 1 partner works at a time: 800m
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Friday, 05.20.16 – Training

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] A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift B. Pronated strict weighted pull-ups, 3-3-3, 21X0 (or
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Thursday, 05.19.16 – Training

15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed B. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions
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Wednesday, 05.18.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions] A1. Alternating barbell overhead reverse lunge, 3 x 6-8 total; :60 rest A2. 1-arm DB Farmer’s walk, 3 x 20/side heavy!; :60 rest + For time
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