A. Front squat, 2-2-1-1 building to a heavy single for the day, 20X1; 2:00-3:00 rest
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4-6 sets according to feel/consistency – get in at least 4, if there is no significant drop off then continue up to 6:
12/9 Assault Bike calories
3 bar muscle-ups or 3 strict CTB pull-ups or 1 rope climb
3 squat cleans, moderate up to 185/125
3 bar muscle-ups
3 squat cleans
2:00 rest
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3 sets not for time:
10 moderate reverse hypers
4/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 14:00 (7 sets):
1 squat snatch starting moderate and building to tough
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Every 2:00 for 14:00 (7 sets):
1 squat clean starting moderate and building to tough
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Not for time:
60 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:45 Assault Bike @ 95-97% effort
A. Front squat, 2-2-2-2 building to a tough double, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 ring or bar muscle-ups or 3-6 strict pull-ups
2nd: 2 hang squat cleans, moderate/tough up to 205/135
3rd: :30 Assault Bike or row @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 moderate reverse hypers
6/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
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Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
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Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:40 Assault Bike @ 95-97% effort
3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
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Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
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Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
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Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
10:00 double-/triple-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch clusters, 3 x 1.1.1.1.1 light/moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 6-8, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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AMRAP in 3:00 – big, thorough warm-up for this:
Assault Bike calories
