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, 10:00 coach-led tech work
+
Every :90 for 12:00 (4 sets of each):
1st: 2 back squats building to end of a very tough double, 20X1
2nd: 2 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar or chest-to-bar
+
For time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :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 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
+
Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
+
Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
+
Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
+
Every 6:00 for 3 sets:
:40 Assault Bike @ 95-97% effort
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build to a tough single in 10:00
B. Power clean, build to a tough touch-and-go triple in 10:00
+
AMRAP in 15:00:
150 double-unders
1000m row
50 burpees
+
3 sets not for time:
10 unweighted hip extensions, 2012
:30 top of dip hold w/palms forward
