2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
A. Back squat, 4 x 3-4, 40X1; begin a set every 3:00
B. Pendlay rows, 6-6-6, 1113 – bar just off ground @ bottom; begin a set 2:00
+
4 sets for reps:
:60 perfect push-ups – strict, chest & only chest touching the ground, full lockout @ top
:60 row calories
:60 rest
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 pull-ups
9 toes-to-bar or sit-ups
15 air squats
+
5:00-10:00 coach-led mobility
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. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
+
For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate – no misses; begin a rep every :90
+
Pick one:
2000m row for time
OR
10:00 Assault Bike calories
OR
2000m ski erg for time
+
10:00 mobility work – coach-led
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
8:00 to establish a heavy front squat triple
4:00 rest
8:00 to establish a heavy push press triple
4:00 rest
6:00 of (10 tough DB thrusters + 10 toes-to-bar)
+
5:00-10:00 coach-led mobility work
