Wednesday, 03.01.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) Every :60 for 12:00 (4 sets of each): 1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed 2nd: 5-10 2-arm passive-to-active hangs 3rd: :30 nose-to-wall
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Wednesday, 03.01.17 – Sport

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A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45 B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45 + 9:00 @ steady effort: 120 double-unders 60 wall balls, 20/14 to 10/9 Muscle-ups in remaining time + For calories: :60 row, Assault Bike, or
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Tuesday, 02.28.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) Every :90 for 15:00 (5 sets of each): 1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground 2nd: 6-12 tough upper body
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Tuesday, 02.28.17 – Sport

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A. Power snatch, build quickly to a single @ 75% max – nothing above! B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest + Every 3:00 for 3 sets: .5 mile Assault Bike
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Monday, 02.27.17 – Sport

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17.1.2 OR 3 rounds not for time: 1-5 muscle-ups 20 wall balls, 20/14 to 10/9 + A. Squat clean, 20 x 1 @ light/moderate loads; begin a rep every :30 + Every :60 for 15:00 (5 sets of each): 1st: 15/10 row calories 2nd: 5-10 CTB pull-ups 3rd: 50 double-unders + 3 sets: 15 light
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