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 :60 for 12:00 (4 sets of each):
1st: 3-5 front squats, 40X1
2nd: :20 handstand hold or front leaning rest on rings or ground
3rd: 5-10 strict pull-ups or 5 tough DB bent-over rows
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AMRAP in 7:00:
3 power cleans, moderate up to 115/75 OR use DBs if front rack is the limiter w/a bar
3 front squats
3 burpees
6 power cleans
6 front squat
6 burpees
9 power cleans
9 front squats
9 burpees
and so on…
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5:00-10:00 coach-led mobility
3 rounds not for time:
10m overhead duck walk
10 ring rows w/:01 pause @ top
15 scap push-ups
:60 rest
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A. Squat snatch, build to a heavy single for the day – not a true max, but if a PR is there, go for it…
B. 1 & 1/4 front squat, build quickly to a moderate/tough single for the day – stop before things slow down out of the hole
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7:00 @ 80-90% effort – treat as movement efficiency practice:
2 power snatches, 55-65% of snatch max up to 135/85
2 overhead squats, same
4/2 bar muscle-ups or 4 strict pull-ups or 1 rope climb
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3 sets for reps:
2:00 of [300/250m row + double-unders in remaining time]
:60 rest
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10:00 very easy aerobic work within :60 of last double-unders – walk/spin/row
2 sets easy of (5 DB Cuban presses + 10m bear crawl + 5m crab walk + 5m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice – still coach led
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Every 3:00 for 21:00 (7 sets of each):
3 cleans or 3 clean & jerks or 3 snatch @ 50-60% max
200m run @ 90% aerobic – easy sustainable
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5:00-10:00 mobility work – coach-led
3 sets as easy warm-up:
200m easy jog
:30 plank march (alternate raising an arm out in front from a plank position)
10 hip extension, 20X0
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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
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A. 1 squat clean + 1 hang squat clean from below the knees + 1 squat clean from above the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 6-8, 11X1; :90 rest
B2. DB floor press, 3 x 5-6, 30X0; :90 rest
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5 sets even, goal is same pace across and same rep scheme if breaking the thrusters:
.5 mile Assault Bike – high breathing effort, not all-out
9 unbroken thrusters, up to 115/75
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)
A. Hang squat clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
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Every :60 for 18:00 (6 sets of each):
1st: :30 row @ high effort
2nd: 10 alternating goblet reverse lunges OR 10 alternating pistols if you’re proficient
3rd: 6 alternating DB rows from plank, tough but maintain a solid plank position throughout
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5:00-10:00 coach-led mobility work
