3 rounds not for time: 3 dead hang to inverted w/controlled descent 1/side Turkish get-up + A. Back squat, build quickly to a moderate double B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60 + For time – adjust loads as needed: 21 power cleans, 135/85
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + Every :60 for 6 sets: 5 moderate/tough thrusters, each set starts from the ground – efficiency over load +
10:00 bar muscle-up and/or DH2I practice – nothing fatigued… + A. Hang squat snatch, 12 x 1 moderate/tough; begin a rep every :60 + For time: 75 toes-to-bar, complete 25 double-unders every time you come off the bar + For calories: 3:00 Assault Bike Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace 5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups) Every :60 for 14:00 (7 sets): 1st: 1 tough power clean 2nd: 1-3 wall walks or 3-6 strict ring dips or 3-6 strict handstand push-ups + Every :60 for 14:00 (7 sets): 1st: 3-6 touch-and-go
3 sets not for time: 30-60 unbroken double-unders 10-15m handstand walk or :30 nose-to-wall hold + A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every 2:00 B. Push press, 5-5-5-5 touch-and-go @ shoulders moderate – smooth reps; begin a set every