Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time: 20 row calories or 20 bike calories or 200m run 20 push-ups 20 pull-ups 20 wall balls + Optional: Abs, bis, & tris
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) A. Snatch (any variation) or overhead squat, 10:00 coach-led light/moderate technique work + Every 3:00 for 3 sets (adjust reps and select loads that allow all work
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side moderate kettlebell snatch + :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
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats) A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90 + 4 sets for reps: :60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side