15:00 as warm-up: 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 cleans + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed B. Clean & jerk tech work, 10:00 to work on snatch, clean, or
10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions] A1. Alternating DB reverse lunges, 3 x 10-12 total; :60 rest A2. 1-arm DB overhead carry, 3 x 15m/side heavy!; :60 rest + AMRAP in 8:00:
10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch] Double-under tech work – coach led 3 sets: 3:00 steady of [1 power clean (start moderate and add a bit each set) + 10-30 double-unders or
Just one class today @ 1000 – Murph variations for all! Go at it solo or with a partner, with or without a vest, full or partial reps. Tomorrow will be recovery-based, so don’t hesitate to hit up the whole thing…
long, unplugged hike SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!