10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute: Evens: 1 squat snatch, 80-90% 1RM Odds: 1 squat clean, 80-90% 1RM + AMRAP in 18:00 w/a partner, trade off
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) A. 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, 8 x 1 moderate; begin a set every :90 B. Seesaw DB bench press (non-working arm stays @ lockout),
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Power clean & split jerk, build to a moderate/tough single for the day – not a true max + For time: 21 strict handstand push-ups or perfect ring push-ups 500m row 15 strict handstand push-ups 500m row 9 strict handstand push-ups +
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
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc. Post results to comments.