Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…): 150 row calories 150 burpees 1500m run + 5:00-10:00 coach-led mobility Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom) A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk) Every :60 for 32:00 (8 sets of each): 1st: 1 clean (no jerk today) or 1 snatch @ 60-70% max 2nd: :15-:30 gymnastics skill practice – work on kips, holds for
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :60 for 12:00 (6 sets of each): 1st: 3 power cleans, reset between each