Wednesday, 02.08.17 – Sport

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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]
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Tuesday, 02.07.17 – 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) 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 +
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Tuesday, 02.07.17 – Sport

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A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90 B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90 C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90 +
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Monday, 02.06.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings) Every 3:00 for 15:00 (5 sets): 1 & 1/4 front squats, first set 3, second set 2, final three sets are singles – get in
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Monday, 02.06.17 – Sport

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A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed + For time(s) on a running clock, rest the balance of any 10:00 window: @ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand) @ 10:00: 21-15-9
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