Saturday, 01.28.17 – Sport

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A. Hang squat snatch, build quickly to a tough double – no misses + For reps w/a partner, partners trade off each completed set: 5:00 max sets of 3 bar muscle-ups or 10 CTB pull-ups 2:00 rest 5:00 max sets of 10 thrusters, 95/65 2:00 rest 5:00 max sets of 50 double-unders + gun show
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Saturday, 01.28.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For reps w/a partner, partners trade off each completed set: 5:00 max sets of 5 pull-ups, CTB pull-ups, or Australian pull-ups 2:30 rest 5:00 max sets of 10 wall balls, 20/14 to 10/9 – be strict on your depth &
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Friday, 01.27.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :90 for 15:00 (5 sets of each): 1st: 5 front squats from the ground OR 5 overhead squats from the ground 2nd: 3-4 unsupported DB rows
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Friday, 01.27.17 – Sport

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3 rounds not for time: 3 dead hang to inverted w/controlled descent 1/side Turkish get-up + A. Back squat, build quickly to a moderate double B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60 + For time – adjust loads as needed: 21 power cleans, 135/85
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Wednesday, 01.25.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + Every :60 for 6 sets: 5 moderate/tough thrusters, each set starts from the ground – efficiency over load +
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