Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 15m unweighted walking lunge + 200m jog or :60 easy bike or row]
A. 1 & 1/4 front squat, 1-1-1-1-1 building to a tough single; begin a rep every 2:00
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On an 16:00 running clock:
8:00 to build to a moderate/tough squat clean
8:00 max rounds of (15, 10, or 5 tough upper body pulls (your choice of reps and variation – strict, CTB, kipping, Australian, etc.) + 200m run)
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 deadlift + 1 hang power clean + 1 push press
2nd: max unbroken strict pull-ups or muscle-ups or band-assisted strict pull-ups (lightest band that allows at least 3 reps)
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AMRAP in 9:00 – you pick the weight, can be barbell or DBs:
5 toes-to-bar
4 push-ups
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
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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 press]
2 sets of [:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank]
Every 3:00 for 3 sets:
30m unbroken DB walking lunges – 10m overhead, 10m @ shoulders, 10m @ sides
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10:00 @ 80-90% effort – make it sustainable:
10 pull-ups
20 wall balls
40 double-unders or single-unders
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5:00-10:00 coach-led mobility work
