15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up] Split jerk tech work – coach-led A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60
8 sets: 1/side tough Turkish get-ups 500m row @ 85% effort 8 burpees 2:00-2:30 walk rest + Crossover Symmetry recovery Post result to comments.
10:00 muscle-up practice/tech work + A. Squat snatch, accumulate 7-10 singles @ 72-77% of tested 1RM; rest as needed between – quality over volume/load B. Back squat w/no belt, lifters, or knee sleeves, 5-5-5 all tough, 40X1; 2:30 rest C1. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest C2. Strict pronated
10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters] A1. Back squat, 3 x 4-6, 22X1; :60 rest A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest + Every :60 for 15:00: Minute 1: :30 bar/ring
long, unplugged hike Post results to comments.