Friday, 07.07.17 – 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 + 10 wall balls w/:01 hold @ bottom) 8:00 to build to heavy power clean 4:00 rest 4:00 max power clean singles @ 90% of today’s heavy
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Friday, 07.07.17 – 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 external rotations + A1. Front squat, 4-3-2, 22X1; :90 rest A2. Pendlay rows, 3 x 4-5, 10X0; :90 rest + 8:00 to build to a tough power clean for the day 4:00 rest 4:00 max power clean
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Thursday, 07.06.17 – Health

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2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk) 10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc. + A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a
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Wednesday, 07.05.17 – Sport

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2 rounds as easy warm-up: :10 top of dip hold :10 middle of dip hold :10 bottom of dip hold :10 chin-over-bar hold :10 bent-arm hang :10 passive hang 2:00 easy row, Bike, or ski erg + 10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if
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