Friday, 12.02.16 – Sport

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3 rounds not for time: 10 box jumps w/step-down, 24/20 5-10 handstand push-ups (your choice strict or kipping) + A. Back squat, build quickly to a moderate/tough double, 20X1 B. Weighted supinated CTB pull-up, 1-1-1, 21X0; 2:30 rest + AMRAP in 5:00: 10 deadlifts, 185/125 10 bar-facing burpees + 3 rounds not for time: 30m
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Friday, 12.02.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) A. Snatch (any variation) or overhead squat, 10:00 coach-led light/moderate technique work + Every 3:00 for 3 sets (adjust reps and select loads that allow all work
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Thursday, 12.01.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side 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
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