Saturday, 08.05.17 – Sport

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3 rounds not for time: 30-60 double-unders 10 hip extensions, 20X1 10 glute-ham sit-ups Every :90 for 15:00 (10 total sets, 5 of each): Sets 1-5: 3 hang power snatches, start light Sets 6-10: 3 hang power cleans, pick up where you left on snatches and build to moderate + AMRAP in 20:00 in teams
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Saturday, 08.05.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style – work HARD when it’s you’re turn!: 6 power cleans or kettlebell swings, select loads that allow for fast unbroken reps 6
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Friday, 08.04.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom) A. Front squat, 8:00 (includes warm-up – no loading the barbell before the 8:00 begins) to build to a
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Friday, 08.04.17 – Sport

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3 rounds as warm-up, not for time: 5 box jumps w/emphasis on hip extension – 20 for the 1st, 24 for the 2nd, 30 for the 3rd 10 incline DB scap retractions 15 scap push-ups + A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat
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