3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
+
A. Clean & jerk, build quickly to a tough single
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :60
+
3 rounds for time w/9:00 cap:
15 Assault Bike calories
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
+
optional additional work, 3-5 rounds:
:60 box step-up/step-downs, 24/20 – goal is smooth, steady rhythm
:30 rest
+
ab/low back work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :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 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
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 – kipping for TTB/pull-up/handstand push-up and/or pistol practice
+
3 rounds for reps – same moderate loading up to 135/85 for both barbell movements, can use a KB up to 70/53 if front rack is the limiter, bar starts from the ground:
3:00 of (10 alternating front rack reverse lunges + 10 front squats + max strictpull-ups, CTB pull-ups, pull-ups, very tough ring rows, or muscle-ups in remaining time)
:60 rest
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
+
A. Squat snatch, 10:00 to build to a single @ 80-90%
+
3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
+
1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
+
optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean & jerk, 10:00 practice – most will go EMOM style @ moderate loads, if you’re proficient in the lift then you have the option of building to something tough for the day
+
Every :60 for 8:00 (4 sets of each):
1st: 4-5 Pendlay rows, 20X0
2nd: :30 perfect push-ups
+
For total reps:
:60 burpees
:60 rest
:60 row calories
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility work
