Wednesday, 02.01.17 – Sport

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10:00 muscle-up/DH2I & pistol practice – nothing fatigued… + A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30 + Every :60 for 15:00 (5 sets of each): 1st: 15 unbroken wall balls, you pick load/target 2nd: unbroken CTB pull-ups up to 15 – select a number
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Tuesday, 01.31.17 – Sport

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3 sets not for time: 30-60 unbroken double-unders 10-15m handstand walk or :30 nose-to-wall hold + A. Snatch pull, 8 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every :90 B. Push press, build to a tough single for the day + 5 rounds for
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Tuesday, 01.31.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups) Every :90 for 15:00 (5 sets): 1st: 1 tough power clean 2nd: max unbroken strict pull-ups or 10 tough Australian pull-ups + 6 rounds for time: 15m Farmer’s walk, tough 9 burpees + 5:00-10:00 coach-led
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Monday, 01.30.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings) Every 3:00 for 15:00 (5 sets): 2-3 front squats, 22X1 – get in a little bit of easy double-under practice during the rest + For
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Monday, 01.30.17 – Sport

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A. 3 touch-and-go squat cleans + 2 hang squat cleans + 1 front squat, 3 x 1 starting moderate and building to a tough set; rest as needed + 5 rounds for reps: :60 burpee toes-to-bar or burpee muscle-ups if proficient :30 rest :60 of [30m DB Farmer’s walk + max DB walking lunges in
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