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. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max B. Make-up
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)] On a 25:00 running clock – rest remainder of each 5:00 window if you finish early: @ 00:00: 50 row calories or 1
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Quick kettlebell swing review + find weight for conditioning piece A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90 + For time: 400m run or .5 mile Assault
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold] Every :90 for 15:00 (5 sets of each): 1st :90: 3-4 front squats, 40X1 2nd :90: 3-4 bent-over DB rows (both arms at same time, 20X1 + AMRAP in
long, unplugged hike – it’s a beautiful day, get in the sun!