10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. Power clean, build to a moderate/tough touch-and-go set of 5 B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand walk practice – coach led + For time w/a partner: 400m run – both must run together 4 rounds of [12 toes-to-bar/sit-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1
A. Front squat, build to a heavy single for the day B. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough + 3 rounds for time: 12 alternating DB snatches, heavy 15 burpees
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [10 bird dogs + 10 deadbugs] A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90 B.
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. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions –