Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls] Every :90 for 15:00 (5 sets of each): 1st :90: 2 1 & 1/4 front squats, start moderate and build to tough 2nd :90: :30 strict pull-ups or max chin-over-bar hold
long, unplugged hike, swim, or bike – get outside! Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led DB snatch review + find your partners & weight 3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time: 20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!) 30
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [10 bird dogs + 10 dead bugs] Sandbag/med ball squat practice A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 2 overhead squats, 5 x 1 moderate/tough; begin a set every 2:00 B. Pull-up variation (strict, kipping,
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 clean & jerk + :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 –