Saturday, 07.09.16 – Training

10:00 as warm-up: 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 + AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time: 800m run 50 kettlebell swings 200m odd object carry – sand
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Friday, 07.08.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs] A. Snatch (any variation) clusters, 5 x 1.1 moderate; :10 between singles, begin a set every 2:00 + 1 set: max unbroken pull-ups (strict, kipping, CTB)
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Thursday, 07.07.16 – Training

15:00 as warm-up: 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%
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Wednesday, 07.06.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets of [5-6/side moderate/tough 1-arm DB rows + 4-5/side pistols (to a bench if full range w/flat foot isn’t there yet)] Every 3:00 for 30:00 (5 rounds of each): 1st: :90 of [15 wall balls + max double-unders in remainder of
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