Friday, 07.21.17 – Sport

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3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 8/side plank rotations from forearm + A. Squat clean & split jerk, build quickly to a single @ 80-90% max B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest + Every :60 for 10:00 (5 sets of each): 1st:
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Thursday, 07.20.17 – 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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Wednesday, 07.19.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :60 for 12:00 (6 sets of each): 1st: 3 power cleans, reset between each
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Wednesday, 07.19.17 – Sport

4 sets as easy warm-up: 200m easy jog 15m med ball bear hug carry 10 alternating side lunges + 10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol + Every :60 for 14:00 (7 sets of each): 1st: 1 squat clean
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