10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute: Evens: 2-3 power snatches, 70-80% 1RM Odds: 2-3 power cleans, 70-80% + AMRAP in 15:00
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) Thruster review/practice A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a
30:00-60:00 active recovery or mobility work of choice Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Front squat, build quickly to a tough (not max) single + 20 rounds for time w/8:00 cap: 5 unbroken CTB pull-ups + rest as needed + For time: 45 glute-ham sit-ups 400m run 35 thrusters, 95/65 + 3 rounds not for time:
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side light/moderate kettlebell clean & jerk + :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 –