Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout: 15 row or Assault Bike calories 12 alternating DB snatches or med ball to shoulder 9 burpees + Optional: Abs, bis, & tris of choice Post result to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute: Evens: 2-3 power snatches, 70-80% 1RM Odds: 2-3 power cleans, 70-80% + AMRAP in 15:00
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) Thruster review/practice A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a