Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led DB snatch review + find your partners & weight 3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time: 20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!) 30
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. Power clean, build to a heavy single B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough B. Front squat, 3-3-3 building so only last set is tough; 3:00 rest + For time: 15 toes-to-bar 5 thrusters, heavy up to
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [10 bird dogs + 10 dead bugs] Sandbag/med ball squat practice A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 2 overhead squats, 5 x 1 moderate/tough; begin a set every 2:00 B. Pull-up variation (strict, kipping,
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility Post results to comments.