Friday, 07.22.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs] A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough;
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Thursday, 07.21.16 – Training

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
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Wednesday, 07.20.16 – Training

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
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Tuesday, 07.19.16 – Training

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
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Monday, 07.18.16 – Training

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
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