Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
Every :60 for 12:00 (4 sets of each):
1st: 3 front squats, 40X1
2nd: 2-3 wall walks or :20 handstand hold or front leaning rest on rings or ground
3rd: 6 tough DB bent-over rows – no tempo, go heavy
+
3 rounds for total reps, pick up where you left off:
2:00 of [2 power cleans up to 95/65 + 4 thrusters + 6 pull-ups (CTB if possible)]
:60 rest
+
5:00-10:00 coach-led mobility
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice – still coach led
+
Every 2:30 for 20:00 (8 sets):
3 cleans or 3 clean & jerks or 3 snatches @ 50-70% max – work on something you didn’t hit yesterday
30m bear crawl, slow & controlled
30m Farmer’s walk
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
A. Power clean or power snatch (if overhead position is solid), 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
For completion @ 80% aerobic – steady & sustainable throughout:
5:00 of [10 burpees + 10 row calories]
2:00 rest
5:00 of [40 double-unders + 2 alternating Turkish get-ups]
2:00 rest
5:00 of [10 alternating DB rows from plank + 10 box jumps w/step-down or alternating step-ups]
+
5:00-10:00 coach-led mobility work
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
+
3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
+
For time:
50 row/bike/ski calories
50 wall balls, 20/14
+
5:00-10:00 coach-led mobility work
2 rounds as warm-up of [3 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6 seated DB Arnold presses, 21X1
+
2 rounds for total reps:
2:00 of [200m run + max kettlebell swings in remaining time]
:60 rest
2:00 of [200m run + max burpees in remaining time]
2:00 rest
+
5:00-10:00 mobility work – coach-led
