Tuesday, 02.21.17 – 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: 3-5 power cleans – touch-and-go if proficient, otherwise drop and quick reset 2nd: 3-5 DB push press, 21X1 + AMRAP in 6:00: 60/45/30/15 double-unders – same
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Tuesday, 02.21.17 – Sport

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A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60 + 3 sets steady: 75 double-unders 15 deadlifts, 135/85 10-15 handstand push-ups 2:00 rest + 3 sets even: 200m run 15 box step-up/step-down, 24/20 10-15 CTB pull-ups – fast singles if you plan to go that route in the Open 2:00 rest
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Monday, 02.20.17 – Sport

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3 rounds not for time – just practice, should not be breathing hard here: 3/side 1-arm DB snatches 3 DB deadlifts 3 DB hang squat cleans 3 DB thrusters 3 DB burpees + A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30 + 3 sets: :60 ring muscle-ups :60 rest
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Monday, 02.20.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges) A. Front squats or overhead squats (only if mobility is sufficient to allow quality overhead positions), 5-5-5-5-5 moderate, 20X1; begin a set every 2:00 + 5 sets: :30 row
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