3 rounds as warm-up
:30 bent-knee hollow hold or rock
1/side Turkish get-up + windmill, slow/deliberate/controlled
+
AMRAP in 6:00:
30 single-arm DB hang clean & jerks – alternating sides every 5 reps
30 burpees
+
Every :60 for 16:00 (4 sets of each):
1st: 3 L leg single-arm DB crossbody deadlifts, 3011
2nd: 3 R leg single-arm DB crossbody deadlifts, 3011
3rd: :15 L side star plank
4th: :15 R side star plank
+
5:00-10:00 coach-led mobility work
Month: June 2020
Tuesday, 06.02.20 – Health & Sport
3 rounds as warm-up:
10m toe walk
10m heel walk
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
5 front squats (can go from rack or squat clean the first rep if you’re proficient cleaning)
:30 supine plank
+
AMRAP in 10:00:
max unbroken strict pull-ups OR 5-10 unbroken Pendlay rows if you’re still working toward your first strict pull-up – run to 1st pole & back every time you come off the bar or complete your set of Pendlay rows
+
5:00-10:00 coach-led mobility