Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs) A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough;
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 –
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility Post results to comments.
A. Overhead squat, build quickly to moderate/tough single, 22X1 B. Sandbag walking lunges, 3 x 10-15m smooth & controlled (can double up on bags if these are easy); 2:00 rest C. Unsupported 1-arm DB row (not on a bench), 3 x 6-8/side; :45 between sides + 3 sets: :60 row @ 97% effort 6:00 walk
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] 3 rounds for time: 16 alternating reverse lunges (bar on back), 95/65 32 row calories 64 double-unders or single-unders + Not for time: