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 2:00
B. 1 & 1/4 front squat, 3-3-3-3; 2:00-3:00 rest
+
Every :60 for 12:00 (6 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
+
For time:
40/30 Assault Bike calories
20 DB shoulder-to-overhead, 80/55 – can split the 20 reps between arms in any fashion
+
10:00 very easy aerobic work immediately following conclusion of Ass/S20
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 handstands or pistols, etc.
3rd: 250m easy row – conversational pace, feet out of straps, change damper set-to-set to feel the difference
4th: rest
+
5:00-10:00 mobility work – coach-led
3 sets as easy warm-up:
200m easy jog
30m med ball bear hug carry
10 light KB goblet 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
+
A. Clean thruster, build to a light touch-and-go 5, moderate touch-and-go 3, and heavy single
B. Bent-over DB row (both together, slight bend in knees, BIG hinge @ the hips, and high elbows @ the top hold), 3 x 6-8, 20X2; 2:00 rest
+
3 sets even, emphasis on quality movement throughout:
18 Assault Bike calories
15 wall balls, 30/20 to 10/9
12 CTB pull-ups
9 ring push-ups, 2011 or strict handstand push-ups
2:00 walk rest
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: 2 hang power cleans from below the knees
2nd: :20 max double-unders
+
5 rounds:
:15/side 1-leg wall sit
:30 rest
:30 wall walks or handstand hold or alternating hip touches from plank
:30 rest
:30 alternating DB snatches, moderate & steady pace
:30 rest
+
5:00-10:00 coach-led mobility work
A. Back squat, 3-3-3, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00
+
2 rounds for time w/10:00 cap:
400m run
40 air squats
20 toes-to-bar or 20 anchored sit-ups w/fingers touching temples throughout
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive
B. Snatch pull, 6-9 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
C. Snatch-grip deadlift, 3-3-3, 3131 w/emphasis on hitting perfect positions throughout – use straps if grip is limiter; 2:00-3:00 rest
+
3 rounds for time:
300m run
20 row calories
10 DB burpee deadlifts, heavy
+
400m walk or 4:00 very easy spin on bike immediately following row
+
optional 3 sets not for time:
20 unweighted GHD Russian twists
:30 Sorensen hold
