10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch pull, 7 x 1 starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60
B. Supinated strict weighted pull-ups, 2-2-2, 21X0 (or 3 x 4 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 wall walks
15 kettlebell swings, up to 53/35
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65%
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Double KB or barbell overhead walking lunge (KB may not be possible for most), 3 x 8-12 steps; :60 rest
A2. Dead hang to inverted, 3 x 1-3 controlled (or :30 2-arm passive hang from bar); :60 rest
+
5 rounds for time w/a 12:00 cap:
27 double-unders or 54 single-unders
15 wall balls, 20/14 to 10/9
9 toes-to-bar, controlled hanging knee raises, or sit-ups
+
3 sets:
10 unweighted hip extensions
:30 Sorensen hold
rest as needed
10:00-15:00 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
A. 1 power clean + 1 hang power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every 4:00 for 5 sets:
:30 strict dips or hand-release push-ups
500/400m row @ best effort sustainable across all sets
+
3 sets:
:30/side plank
rest as needed
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, 4 x 2-3, 22X1 (4 sets for A2, only 3 for A2); :60 rest
A2. 1-arm DB row, 3 x 4-5/arm, 20X1; :30 between arms, :60 rest
+
Every :60 for 20:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 7-10 DB thrusters, tough unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic
Minute 4: :30 front leaning rest on ground or rings
