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
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00 + 3 sets for reps, pick up where you left off: 2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders) :60 rest + Every 3:00 for 3 sets: :60 row hard 200m run + 10:00
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) Every :90 for 15:00 (5 sets of each): 1st: 1 tough thruster –
A. Power clean & split jerk, build quickly to a moderate single + 3 rounds for time w/5:00 cap: 15 Assault Bike calories 10 ground-to-overhead, 135/85 + 3 rounds not for time: 10-15 glute-ham sit-ups 4-5/side 1-arm DB row 4-5/side 1-arm DB bench press OR if 17.4 yesterday: 30:00 easy row, bike, ski erg +