A. Pause squat clean (:01 pause just below knees on way up before completing rep), 1-1-1-1; begin a rep every 2:00 B. Front squat, 3-3-3, 22X1; 2:00-3:00 rest + AMRAP in 10:00: 5 strict toes-to-bar 10 hand-release push-ups 15 air squats OR 5 strict handstand push-ups or strict ring dips 10 alternating pistols 15 toes-to-bar
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings] Every :90 for 12:00 (4 sets of each): 1st: 3-4 back squats, 20X1 2nd: 15m/side 1-arm Farmer’s walk, heavy! + AMRAP in 10:00: 5 toes-to-bar 10 push-ups 15
long, unplugged hike – get outside!
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 16:00, split all work as desired w/only 1 partner working at a time: 20 pull-ups or Australian pull-ups 30 wall balls 400m run + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post result to
3 sets not for time: 5-10m handstand walk or :30 tripod headstand hold 5 dragon flags + For 12:00: Evens: 1 power snatch, 80-90% 1RM Odds: 1 squat snatch, 80-90% 1RM + AMRAP in 16:00 w/a partner, split all work as desired w/only 1 partner working at a time: 20 CTB pull-ups 30 wall balls,