Monday, 07.25.16 – Sport

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A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60 B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest + AMRAP in 10:00: 1 strict
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Monday, 07.25.16 – Health

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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: 2-3 front squats, 40X1 2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause
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Saturday, 07.23.16 – Sport

10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. Power snatch, build to a tough single for the day B. 1 halting snatch-grip deadlift (pause just below knees on way up & down) + 1 snatch high pull, 5 x 1 starting
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Saturday, 07.23.16 – Health

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 w/20:00 cap: 400m run – both must run together 80 burpees – split reps as desired, but reps only count when partner is hanging from a
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