Friday, 09.23.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) A. Squat clean or squat snatch, 12:00 to build to a heavy single B. DB bench press, 3 x 5-6, 21X1; 2:00 rest + For reps 4:00 of (500m row + max push-ups in
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Friday, 09.23.16 – Sport

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A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Clean & jerk, build to a heavy single for the day + 5-4-3-2-1 for time: Power clean, 80% of 1RM up to 225/145 Muscle-ups + 3 rounds not for time: 25 band good mornings 10-15 handstand push-ups or 5 wall walks Post
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Thursday, 09.22.16 – Health

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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 snatch + :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
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Wednesday, 09.21.16 – Sport

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3 sets not for time: 3-5/leg pistols or shrimp squats 1-5 bar muscle-ups + A. Axle front rack walking lunge, 3 x 15m; 2:00 rest + For time: 50 toes-to-bar + AMRAP in 5:00: Double-unders + 3 sets: :20 prowler sprint outside 3:40 walk rest + Optional not for time: 400-800m sandbag or med ball
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