A. Hang squat snatch from below the knees, build quickly to a moderate double, then add a bit from there for a moderate/tough single
B1. Front squat, 3-3-3-3, 40X1; :60 rest
B2. Strict rope pull-ups (3-6” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; :60 rest
+
15:00-20:00 steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups or transition practice – strict if kipping is easy
5-10 alternating pistols w/pause @ the bottom – weighted if these are easy
10-15 Assault Bike calories – hold even rpms throughout
+
Crossover Symmetry or 100 band pull-aparts
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 pull-ups or Australian pull-ups
20 wall balls
20 row calories
200m run
30 pull-ups
30 wall balls
30 row calories
300m run
40 pull-ups
40 wall balls
40 row calories
400m run
and so on…
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
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 as desired by only 1 partner works at a time:
20 CTB pull-ups
20 wall balls, 30/20 to 10′
20 row calories
200m run
30 pull-ups
30 wall balls
30 row calories
300m run
40 pull-ups
40 wall balls
40 row calories
400m run
and so on…
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
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), 3 x 8-10 (4-5/side); 2:00 rest
+
8 rounds for reps:
:20 push-ups
:10 rest
:20 sit-ups w/feet anchored and fingers touching temples throughout
:10 rest
+
3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
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
+
3 rounds not for time:
50 double-unders
30 band good mornings
10 strict toes-to-bar
