Saturday, 07.29.17 – Sport

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3 rounds not for time: 30-60 double-unders 10 hip extensions, 2020 10 glute-ham sit-ups, 2020 Every :90 for 15:00 (10 total sets, 5 of each): Sets 1-5: 3 touch-and-go power snatches, start light & build to moderate Sets 6-10: 3 touch-and-go power cleans, pick up where you left on snatches and build to moderate/tough +
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Saturday, 07.29.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 24:00 in teams of 2 w/only 1 person working at a time: 400m run 200m DB/KB Farmer’s walk, tough 100 wall balls 100 pull-ups + 5:00-10:00 coach-led mobility Post result to comments.
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Friday, 07.28.17 – 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) A. Front squats, 8 x 3 moderate (60-70% of max – slightly heavier than last week), 10X1 – emphasis
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Friday, 07.28.17 – Sport

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3 rounds not for time, all light loads/resistance: 10 incline DB scap retractions 10 scap push-ups from forearms 5 seated box jumps, increase height as each set + A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 5 x 1; begin a set every
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Thursday, 07.27.17 – 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) Every :60 for 32:00 (8 sets of each): 1st: 1 clean (no jerk today) or 1 snatch @ 60-70% max 2nd: :15-:30 gymnastics skill practice – work on kips, holds for
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