Saturday, 07.15.17 – Sport

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3 rounds not for time: 12 bent-over DB fly, 1011 6 push-ups, 2020 :10/side 1-arm hang from ring + A. Power clean, build quickly to a moderate/crisp touch-and-go triple + For time in teams of 2: 1200m run (split as desired) 42-30-18 (mandatory 21/21, 15/15, 9/9): Power cleans, 115/75 Burpees + 10:00-20:00 walk or equivalent
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Saturday, 07.15.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time in teams of 2: 1200m run (split as desired) 42-30-18 (mandatory 21/21, 15/15, 9/9): Kettlebell swings OR power clean @ 95/65 Burpees + 5:00-10:00 coach-led mobility Post result to comments.
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Friday, 07.14.17 – 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, 10 x 2 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the
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Friday, 07.14.17 – 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 + A. Front squat, 3-2-1-1-1 building so only last single is tough, 22X1; 2:00-3:00 rest B. Squat snatch, build to a heavy single for the day + For time: 20 squat snatches, 77% of B
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Thursday, 07.13.17 – 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 20:00 (10 sets of each): 1st: 1 clean & jerk OR clean OR jerk OR snatch @ 60-70% of max – no misses 2nd: :15-:30 gymnastics skill practice
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