A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Clean & jerk, build to a heavy single for the day + 5-4-3-2-1 for time: Power clean, 80% of 1RM up to 225/145 Muscle-ups + 3 rounds not for time: 25 band good mornings 10-15 handstand push-ups or 5 wall walks Post
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc. Post results to comments.
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 snatch + :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 – nothing above
3 sets not for time: 3-5/leg pistols or shrimp squats 1-5 bar muscle-ups + A. Axle front rack walking lunge, 3 x 15m; 2:00 rest + For time: 50 toes-to-bar + AMRAP in 5:00: Double-unders + 3 sets: :20 prowler sprint outside 3:40 walk rest + Optional not for time: 400-800m sandbag or med ball
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats] Dynamic mobility – coach led AMRAP in 8:00 w/same DBs for both movements – as heavy as possible: 8 alternating DB rows from plank 12 alternating reverse lunges 36 double-unders or