3 rounds as warm-up:
200m jog
:30 front leaning rest on rings
:30 Sorensen hold
A. Squat snatch, build quickly to a single @ 85-90% max, if you hit that on first attempt you can go to 90-95% for 1 attempt, if you hit that smoothly add a bit more for 1 more attempt
B. Back squat, 3-3-3-3-3 building so last set is only 90% effort (NOT a max), 30X1; 2:00-3:00 rest
+
Every :60 for 10:00 (5 sets of each):
1st: 3-6 strict pull-ups, 21X0 – CTB if possible
2nd: 3-6 strict ring dips, 22X1
+
For time – should be fast & tough, we’ll adjust movements/reps/loads as needed to make sub-3 possible:
60 double-unders
20 toes-to-bar
10 med ball or sand bag bear hug squats, heavy
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
+
A. Power clean, build quickly to a moderate/crisp touch-and-go triple
+
For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Power cleans, 115/75
Burpees
+
10:00-20:00 walk or equivalent effort on row or Assault Bike immediately following the partner work
+
Bis & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Kettlebell swings OR power clean @ 95/65
Burpees
+
5:00-10:00 coach-led mobility
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)
A. Front squats, 10 x 2 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
+
4 rounds for reps:
:60 strict pull-ups
:60 wall balls
:60 row, bike, or ski calories
:60 rest
+
5:00-10:00 coach-led mobility
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Front squat, 3-2-1-1-1 building so only last single is tough, 22X1; 2:00-3:00 rest
B. Squat snatch, build to a heavy single for the day
+
For time:
20 squat snatches, 77% of B
+
Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 4-8 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
+
10:00-15:00 very easy aerobic work – walk/spin/row
