Monday, 05.22.17 – Health

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2 rounds steady as warm-up of [:15 hang from bar (:05 @ top, :05 @ middle, :05 @ dead hang) + 200m jog or :60 easy bike or 250m row] A. Overhead squats (can be w/pvc, band, or empty bar), 5-5-5, 55X1; :60-:90 rest B. Back squat, 3 x 4-6, 40X1; begin a set every
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Saturday, 05.20.17 – Sport

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3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground 3 dead hang to inverted w/controlled descent + A. Power snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest + 5 rounds for time w/partner: 3
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Saturday, 05.20.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5 rounds for time w/partner: 3 wall walks 9 Russian kettlebell swings 15 air squats rest while partner works 9 pull-ups or Australian pull-ups 200m run rest while partner works + 5:00-10:00 independent mobility Post result to comments.
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Friday, 05.19.17 – Sport

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3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. Squat clean, 15 x 1 moderate; begin a rep every :30 B. Front squat, 5-5-4-4, 40X1; 2:00-3:00 rest + 3 rounds for time: 60 double-unders 20 alternating reverse goblet lunges, 70/53 10 burpees
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