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 + 10 deadbugs] A. Snatch (any variation), 10:00 to build to a tough single B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – still repeatable
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 clean & jerk + :30 bottom of goblet squat hold] A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65%
10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [8/side moderate DB external rotations + 4/leg pistols (to a box or bench if full range w/flat foot isn’t there yet)] 5 rounds for reps: :30 air squats :30 rest :60 alternating 1-arm rows from plank :60 rest