10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as
10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as
3 rounds not for time: 15′ forward bear crawl 15′ backward bear crawl 10 deadbugs w/hands pressed into wall + A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3
10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl] A1. 1 halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins) + 1 snatch pull,