Friday, 02.03.17 – Sport

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3 rounds not for time: 3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups 10m 2-arm DB overhead walking lunge + A. Back squat, build quickly to a moderate/tough single + AMRAP in 10:00: 20 thrusters, 95/65 for the first round, then add 30/20 each round 20 bar-facing burpees 20 toes-to-bar + ab/low
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Friday, 02.03.17 – 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) 10:00 to build to a tough set of either 2 front squats or 2 overhead squats (set starts from the ground) + AMRAP in 10:00: 20 wall
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Thursday, 02.02.17 – 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] A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
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Wednesday, 02.01.17 – Health

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2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) Every :60 for 5 sets: 7 unbroken moderate thrusters, each set starts from the ground – efficiency over load + Every :60 for 15:00 (5 sets of each): 1st: 10 unbroken wall balls, select load/height that is achievable across all sets
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