Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: 5-6 DB bench press, 21X1
+
For reps (swings):
:90 of (7 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (5 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (3 wall walks + max heavy kettlebell swings)
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every :90 for 15:00 (5 sets of each):
1st: 5/4/3/2/1 front squats – 1st set 5, 2nd 4… 5th is a heavy single
2nd: 6-8 alternating DB rows from plank
+
AMRAP in 8:00:
8 toes-to-bar
8 DB thrusters, tough
40 double-unders or single-unders
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run – dress for a cool morning!
20 kettlebell swings
20 burpees
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :60 for 20:00 (5 sets of each):
1st: 2-3 moderate/tough power clean singles – drop from the top each rep
2nd: 3-6 strict handstand push-ups or seated DB shoulder presses, 21X1
3rd: 5-6/side 1-arm DB rows, heavy
4th: rest
+
3 rounds for time:
15 wall balls
15 sit-ups
+
5:00-10:00 coach-led mobility
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 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
