Saturday, 08.13.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand walk practice – coach led + 3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time: 60 wall balls 60 row calories + Optional: Abs, bis, & tris
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Friday, 08.12.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [10 bird dogs + 10 dead bugs] KB/DB snatch review/practice A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 1 overhead squat, 5 x 1 moderate/tough; begin a set every 2:00 B. Pull-up variation (strict, kipping, CTB,
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Thursday, 08.11.16 – Health

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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 –
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Wednesday, 08.10.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] Every :60 for 12:00 (4 sets of each): 1st: 10m KB/DB goblet walking lunges, heavy 2nd: 3 wall walks or :30 handstand against
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