Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00
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3 sets for reps:
3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds in remaining time of 5 tough Russian kettlebell swings + 5 tough DB push presses or handstand push-ups)
2:00 rest
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
A. Clean-grip deadlift, build quickly to a moderate, fast single – absolutely nothing ugly!
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5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
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Crossover Symmetry recovery
A. Clean-grip deadlift, 12 x 3 @ 95-105% clean max, 11X1; begin a set every :60
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3 rounds even:
15 ground-to-overhead, 135/85 – open w/a big unbroken set before switching to singles if needed
2:00 rest
1 mile Assault Bike or 600m row
2:00 rest
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3 sets:
9-12 DB bench press, 21X1
2:00 rest
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Crossover Symmetry recovery
A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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For time:
50 ring dips
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5 rounds for time:
9 ground-to-overhead, 135/85
200m run
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Crossover Symmetry recovery
A. Split jerk from blocks, 10:00 to build to a tough single for the day
B. Clean-grip deadlift, 8 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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5 sets even:
5 tough touch-and-go power cleans – you pick the weight
10 ring dips (open w/strict each round before switching over to kipping)
200m run hard
easy jog or walk back
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Crossover Symmetry recovery
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90
B. 1 clean-grip deadlift + 1 clean high pull, 5 x 1 @ clean max; :10 between movements, begin a set every 2:00
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row or 800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run or 800m run (whichever you didn’t do first)
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
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optional:
400m sled drag, moderate
