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 + 5-10 hand-release push-ups + 10 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: 20/15 row calories 20 wall balls
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] A. Snatch pull, 7 x 1 starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60 B. Supinated strict
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 [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed B. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions
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. Double KB or barbell overhead walking lunge (KB may not be possible for most), 3 x 8-12 steps; :60 rest A2. Dead hang to inverted,