Wednesday, 05.18.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions] A1. Alternating barbell overhead reverse lunge, 3 x 6-8 total; :60 rest A2. 1-arm DB Farmer’s walk, 3 x 20/side heavy!; :60 rest + For time
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Tuesday, 05.16.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch (bottom position is hang, not floor)] Split jerk tech work – coach-led A. Power clean, build to a tough single for the day in 10:00 (or
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Monday, 05.16.16 – Training

10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:20-:30 2-arm passive hang from bar + 5 pause wall balls] A1. 1 & 1/4 back squat, 3-3-3 w/:03 initial descent and then fast; :60 rest A2. 1-arm DB row, 3 x 6-8/arm, 20X0; :30 between arms, :60
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Saturday, 05.14.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [5-10 strict toes-to-bar + 15 air squats] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner – partners trade off each movement: 20 row calories 15 hand-release push-ups 10 alternating DB snatches,
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