Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold + 5m forward bear crawl + 5m backward bear crawl) A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to
Adjustments will be made for those who did not repeat 17.2 on Monday… A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45 B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45 + 5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00 + 15:00