10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute: Evens: 1 snatch, 80-90% 1RM Odds: 1 clean, 80-90% 1RM + AMRAP in 20:00 w/a
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time: 800m run 40 kettlebell swings 40 burpees + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post result to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Snatch, build to a heavy single for the day + 3 sets: 30 wall balls, 20/14 to 10 20 CTB pull-ups 1:1 work:rest + 3 rounds not for time: 30 band good mornings 10-15 handstand push-ups or 3-6 wall walks Post results
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) A. 1 squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90 B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 10-12 (5-6/side); 2:00 rest +
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc. Post results to comments.