Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean
2nd: :30 strict upper pressing of choice (push-ups, ring push-ups, ring or bar dips, handstand push-ups), 20X1
+
Every 3:00 for 3 sets – rest remaining of each 3:00 window:
15 tough Russian kettlebell swings or 10 power cleans (if proficient) up to 115/75
15 burpees
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 200m jog or :60 easy bike]
A. Overhead squats (light – can be w/pvc, band, or empty bar), 3-3-3, 55X1; :60-:90 rest
B. Back squat, 3 x 6-8, 40X1; begin a set every 3:00
C. 1-arm DB rows (on bench), 3 x 6-8/side, 1112; :30 between sides
+
For time w/8:00 cap:
400m run
30 pull-ups
20 DB thrusters – go heavy!
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5:00-10:00 mobility work – coach-led
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)
A. Hang clean (power or squat) from pause just below knees, 4-3-2-4-3-2 speed/quality over load; begin a set every 2:00
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + 5 pvc overhead squats @ 3311 + 5m bear crawl + 5m crab walk)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 3 sets:
30m unbroken 1-arm DB overhead walking lunges – you pick weight, switch arms as needed
+
3 rounds steady:
:60 single-unders (yep, single-unders for everyone!)
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest
+
5:00-10:00 coach-led mobility work
