A. Power clean & split jerk, build quickly to a moderate single + 3 rounds for time w/5:00 cap: 15 Assault Bike calories 10 ground-to-overhead, 135/85 + 3 rounds not for time: 10-15 glute-ham sit-ups 4-5/side 1-arm DB row 4-5/side 1-arm DB bench press OR if 17.4 yesterday: 30:00 easy row, bike, ski erg +
17.4 OR if 17.4 yesterday or not repeating: 30:00 easy row, bike, ski erg + 3 sets not for time: 15 light reverse hypers :30 L-sit + 20:00 mobility work of choice
long, unplugged hike and/or 30:00-60:00 mobility work and/or food prep… Set yourself up for a great week!
If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following: 3 rounds not for time: 5m bear crawl 5m crab walk 10 goblet squats 10 Russian kettlebell swings
17.4 + Additional work TBD Post results to comments.