Saturday, 05.28.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [5 strict pull-ups + 10 hand-release push-ups + 15 air squats] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + For time w/a partner, split reps as desired but only 1 partner works at a time: 100
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Friday, 05.27.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl] A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift B. Pronated strict weighted pull-ups, 2-2-2, 21X0 (or
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Thursday, 05.26.16 – Training

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, 10:00 tech work – nothing above 65% max C.
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Wednesday, 05.25.16 – Training

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 12-16 total; :60 rest A2. 1-arm DB overhead carry, 3 x 20m/side heavy!; :60 rest + 15:00 @ 80%:
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Tuesday, 05.24.16 – Training

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 1-arm Russian kettlebell swing] Split jerk tech work – coach-led A. Power clean, 10 x 1 starting moderate and building just a bit to end tough; begin a
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