Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [10 DB Cuban presses + :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 – nothing above
3 rounds not for time: 10-15 toes-to-bar 10 alternating pistols + Every 2:00 for 16:00 (8 sets): 1 squat snatch starting @ 65% building to 80-90% max + Every 2:00 for 16:00 (8 sets): 1 squat clean starting @ 65% building to 80-90% max + Every 5:30 for 3 sets: :35 Assault Bike @ 95-97%
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges) Every 5:00 for 30:00 (6 sets): 1 squat clean or front squat, begin moderate and add a bit set-to-set 15 unbroken wall balls 21/15 row calories or 15/10 ski erg/Assault
Run, row, Assault Bike, and/or ski erg @ easy pace 5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold) Every :90 for 15:00: Intervals 1-5: 1 snatch-grip deadlift, 31X1 – add weight each set as long as positions are solid Intervals 6-10: 4-6 DB push presses, 21X1 – add weight each