5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat clean clusters, 5 x 1.1 starting light & building so that only last set is tough; :10 between singles, 2:30 rest
B. 1-arm DB rows, 3 x 5-8/side, no tempo; :45 between sides
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9:00 starting @ warm-up pace and building so that only last couple minutes are moderate effort:
3/side 1-arm KB overhead squat, moderate
9 strict pull-ups
3/side 1-arm KB snatches, moderate – can be different weight than OHS
.3 mile Assault Bike
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2 sets:
:40 prowler sprint outside
4:50 walk rest
3 sets not for time:
4-6 med ball over shoulder, any weight
:10-:20 L-sit accumulations
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if needed), 2-2-1-1, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3-3-3-3 moderate/tough tough-and-go @ shoulders if possible; 2:00 rest
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For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row @ same pace as last week
2:00 walk rest
A. Hang squat snatch from below the knees, build quickly to a moderate/crisp single for the day
B. Front squat, 5-5-5, 22X1; 2:00-3:00 rest
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For time w/10:00 cap:
30 muscle-ups
OR
Every :60 for 10 sets:
1 banded muscle-up transition
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For reps:
:60 pistols, L
:60 rest
:60 pistols, R
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3 sets not for time:
10-15 toes-to-bar
2-3 wall walks or 10-15m handstand walk
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
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For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
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AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 kettlebell swings
20 burpees
20 row calories
200m run
30 kettlebell swings
30 burpees
30 row calories
300m run
40 kettlebell swings
40 burpees
40 row calories
400m run
and so on…
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
