Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :60 for 14:00 (7 sets):
1st: 1 tough power clean
2nd: 1-3 wall walks or 3-6 strict ring dips or 3-6 strict handstand push-ups
+
Every :60 for 14:00 (7 sets):
1st: 3-6 touch-and-go deadlifts, start @ final power clean weight a bit just a bit from there – goal is efficient movement like last week
2nd: :30 steady bar-facing burpees
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 22X1, note the pause in the hole – get in a little bit of easy double-under practice during the rest
+
AMRAP in 8:00:
50 row calories
50 wall balls, 20/14 to 10/9
max toes-to-bar or muscle-ups in remaining time
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 10 row calories
+
Optional:
Abs, bis, & tris of choice
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 :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground OR 3 overhead squats from the ground
2nd: 4-5 unsupported DB rows (both arms at same time), 3010
+
4 sets for reps, beginning each set w/the pull-ups:
2:00 of [10 pull-ups or Australian pull-ups + 10 goblet squats up to 53/35 + 30 double-unders]
:60 rest
+
5:00-10:00 independent mobility work of choice
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
