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 1starting @ 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, 3 x 2-3, 21X0 (or 3 x 3 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 toes-to-bar
15 wall balls
5 pull-ups (CTB if proficient)
45 double-unders or single-unders
+
6 sets:
:20 hollow rock or hold
:20 rest
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. 1 halting snatch-grip deadlift (:02 pause below knees on way up, :03 descent) + 1 snatch pull, 5 x 1; begin a set every :90
B. Supinated strict weighted pull-ups, 3 x 2-4, 21X0 (or 3 x 3 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
1 wall walk
5 row calories
2 wall walks
10 row calories
3 wall walks
15 row calories
and so on…
+
8 sets:
:15 hollow rock or hold
:15 rest
3 rounds not for time:
15′ forward bear crawl
15′ backward bear crawl
10 deadbugs w/hands pressed into wall
+
A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart
B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3 x 1.1.1 starting @ best load in A and building to heavy from there; :10 between singles, 2:00 rest
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
+
bis & tris, baby!
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]
A1. Halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins), 2-2-2 w/reset on ground, :60 rest
A2. DB bench press, 3 x 4-7, 21X1; :60 rest
+
For time:
50 double-unders or 100 single-unders
500m row
50 DB push presses, moderate/tough
500m row
50 double-unders or 100 single-unders
+
Not for time:
3:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
