15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60
A2. DB push press, 3 x 7-10, 21X1; :60 rest
+
For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
+
Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 40X1; :60 rest
A2. Chin-over-bar hold, 4 x max up to :30; :60 rest
+
AMRAP in 10:00:
5 strict pull-ups or very challenging ring rows
10 air squats
20 double-unders or 40 single-unders
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 40X1; :60 rest
A2. Chin-over-bar hold, 4 x max up to :30; :60 rest
+
AMRAP in 10:00:
5 strict pull-ups or very challenging, perfect ring rows
10 air squats
20 double-unders or 40 single-unders
+
L-sit, accumulate :60 in a tough variation, break and rest as needed to ensure solid positions throughout
