Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For total reps in teams of 2 w/only 1 partner working at a time: 10:00 of (10 burpee box jump-overs or step-overs + 15 toes-to-bar) 5:00 rest 10:00 of (20/15 row calories + 60 double-unders) + 5:00-10:00 coach-led mobility Post
3 rounds not for time: 5-8 empty bar hang muscle snatches 5-8 empty bar thrusters 5-8 empty bar back squats Every :60 for 12:00 (12 total sets, 4 of each): Sets 1-4: 5 hang power snatches from below the knees, light Sets 5-8: 3 hang power snatches from below the knees, moderate Sets 9-12: 1
Not for time: 16 alternating Turkish get-ups, light & deliberate throughout + A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between
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) Every :90 for 12:00 (4 sets of each): 1st: 5 front squats, 22X1 2nd: 3 DB renegade rows (1