Not for time:
build to a moderate single/side barbell Turkish get-up
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3 rounds of [3 wall walks + 12 pause jump squats]
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A. Squat clean & split jerk, build to a moderate single for the day
B1. Front squat, 5-5-5 @ 60-65% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo); :60 rest
B2. Toes-to-rings, 3 x 10-15 unbroken; :60 rest
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3 rounds @ tough effort:
400m run
21 unbroken kettlebell swings, 70/53
12 ring dips
3:00 walk rest
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)
A. Front squat, 6-6-5-5 building so last set is heavy, 20X1; begin a set every 3:00
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3 rounds for time w/15:00 cap:
400m run
21 kettlebell swings, light/moderate up to 53/35
12 burpees
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5:00-10:00 coach-led mobility
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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10:00 @ very easy pace of (3 wall walks + 4 DB power cleans + 5 DB deadlifts + 60 single-unders)
5:00 rest
10:00 @ easy pace of (15m/side heavy Farmer’s walk + 30m sandbag bear hug or front rack carry + 450m row or 400m run)
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5:00-10:00 mobility work – coach-led
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 (12 total sets, 3 of each):
sets 1-3: 3 light hang squat cleans or snatches from just above the knees
sets 4-6: 2 moderate squat cleans or snatches from just below the knees
sets 7-9: 1 moderate squat cleans or snatches from the floor
sets 10-12: :20 max perfect push-ups
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16:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
200m run
8 tough alternating DB rows from plank
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5:00-10:00 coach-led mobility work
3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
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15-12-9-6-3 for completion/movement quality:
Strict pull-ups – CTB if possible
Armless Assault Bike calories
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8:00 @ 80% of [400m run + 15 glute-ham sit-ups + 15 hip extensions]
4:00 rest
8:00 @ 80% of [30 row calories + 15 DB thrusters @ 45/30/hand]
4:00 rest
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4 sets:
:10 row sprint
1:50 walk rest
