A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00 B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest + For reps: 5:00 strict pronated pull-ups 5:00 rest 5:00 wall balls, 30/20 to 10/9 + 3 sets: 1-2 rope climbs :30
long, unplugged hike/swim/bike or 30:00-60:00 mobility work of choice Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90 B. 1 clean-grip deadlift + 1 clean high
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time w/a partner, split all work as desired w/only 1 partner working at a time: 1000m row 50 sand bag or med ball squats 50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout 800m run 50 sand bag
A. Strict muscle-up, front lever, or dead hang to inverted, 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, 2-2-2-2 building so only last set is tough; 3:00 rest + For time: 10 rope climbs + rest as needed