A. Front squat, build to a heavy single for the day B. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough + 3 rounds for time: 12 alternating DB snatches, heavy 15 burpees
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [10 bird dogs + 10 deadbugs] A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90 B.
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. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions –
active recovery – spend 30-60 minutes on the trails, in the pool, meal prep, and/or mobility Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)) Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar 10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40