Friday, 03.10.17 – 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 (10 sets) 1 squat clean 1 front squat 1 shoulder-to-overhead – any style + AMRAP in 6:00: 135 double-unders or single-unders 45 kettlebell
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Thursday, 03.09.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold + 5m forward bear crawl + 5m backward bear crawl) A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to
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Wednesday, 03.08.17 – Sport

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Adjustments will be made for those who did not repeat 17.2 on Monday… A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45 B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45 + 5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together
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