2 rounds as warm-up of [5 overhead squats @ 31X1 + :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5-6 seated DB Arnold presses, 11X1
+
Every 3:00 for 12:00 (4 sets) @ high effort:
21/15 row calories
15 Russian kettlebell swings, moderate unbroken
9 perfect push-ups or handstand push-ups, 10X1 – stick to the tempo w/a pause @ the top
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up w/empty bar:
5 muscle cleans
5 front squats
5 thrusters
5 good mornings
1-2-3-4-5-6-7-8 for completion/quality movement (cut to 1-2-3-4-5-6 if these are tough):
Strict pull-ups
Strict ring dips
+
A. Overhead squat, 2-2-2 @ 90% effort, 20X1 – solid position over load again, these are still not maximal efforts, keep everything crisp; rest as needed
B. Back squat, 2-2-1-1-1 building to a heavy single – doesn’t have to be a max or PR attempt, but if you know it’s there get it, 20X2; 2:00-3:00 rest
+
AMRAP in 8:00:
1 mile Assault Bike
15 front squats (from the ground), 185/125
400m run
max squat cleans in remaining time, 185/125
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 10:00 in teams of 2, alternating completed movements:
7 thrusters, up to 95/65 – should be manageable unbroken each set, select weight accordingly
7 burpees
35 double-unders or single-unders
+
5:00 rest
+
For time in teams of 4:
1600m run
+
5:00-10:00 coach-led mobility
3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
Every :60 for 16:00 (16 total sets, 4 of each):
Sets 1-4: 3 touch-and-go power snatches, light
Sets 5-8: 2 touch-and-go power snatches, moderate
Sets 9-12: 1 power snatch, tough
Sets 13-16: :20 max toes-to-bar
+
AMRAP in 10:00 in teams of 2, alternate completed movements:
7 thrusters, 115/75
7 burpees
35 double-unders
+
5:00 rest
+
For time in teams of 4 – split in any way:
1600m run
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)
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 40X1
2nd: 4-6 tough DB bent-over rows – no tempo, go heavy
+
3 rounds for total reps, pick up where you left off:
2:00 of [2 wall walks + 4 strict pull-ups + 8 kettlebell swings]
:60 rest
+
5:00-10:00 coach-led mobility
