Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side moderate kettlebell snatch + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges) A. Squat clean (or 1 power clean + 1 front squat), 12 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :60 + 3 sets for
3 rounds not for time: 6-12 strict pull-ups 30-60 double-unders + A. Squat snatch, build quickly to a tough single (not a true max) + For time: 20 squat snatches, 75% of A + Every 5:00 for 3 sets: :30 Assault Bike @ 95-97% effort + 3 sets not for time: 15 glute-ham sit-ups 15
Run, row, Assault Bike, and/or ski erg @ easy pace 5 rounds of (1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold) Every :90 for 12:00 (4 sets of each): 1st: 1 snatch-grip deadlift, 31X1 2nd: 3-6 seated on floor DB shoulder presses, 11X1 + For time w/a 9:00 cap: 10 Russian kettlebell