Saturday, 07.01.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed: Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)* Station 2: plank Station 3: rest + 5:00-10:00 coach-led mobility *select loads & variations that
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Saturday, 07.01.17 – Sport

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3 rounds not for time: 12 bent-over DB fly, 1011 6 push-ups, 2020 6 strict pull-ups, 21X0 + A. Power clean, build quickly to a tough single without compromising solid mechanics B. Snatch-grip deadlift, 3-3-3 @ snatch max; begin a set every 3:00 + AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7
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Friday, 06.30.17 – Sport

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2 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band external rotations :30/side pec stretch + A. Hang squat snatch, 6 x 1 moderate/tough no misses; begin a rep every :90 B1. Front squat, 6-5-4, 22X1; :90 rest B2. Pendlay rows, 3 x 5-6, 10X0; :90 rest
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Friday, 06.30.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 3 elevator goblet squats [pauses @ middle/bottom/middle/top each rep]) A. Thruster (from the rack), build to a max in 12:00 + AMRAP in 8:00: 100 double-unders
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