For completion as warm-up:
500m very easy row or ski erg
+
3 sets:
:30 relaxed hang from the bar
6 walking lunges w/pause on the ground & reach overhead w/both arms
+
3 sets:
2-4 single-arm DB overhead walking lunges
2-4 alternating DB snatches
1-2 pull-ups -> CTB pull-ups -> ring muscle-ups if you have them
+
For time w/15:00 cap:
80′ single-arm DB overhead walking lunges, 50/35
20 alternating DB snatches, 50/35
20 pull-ups
80′ single-arm DB overhead walking lunges, 50/35
20 alternating DB snatches, 50/35
20 CTB pull-ups
80′ single-arm DB overhead walking lunges, 50/35
20 alternating DB snatches, 50/35
20 ring muscle-ups
*for most this will be a “for time” to get through the third round of snatches!
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
5:00-10:00 specific movement prep – coach-led
10 rounds for time*:
9 thrusters, 95/65
35 double-unders
+
5:00-10:00 mobility work – coach-led
* if registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading/movement variation that allow for the work to be completed in roughly 20:00
Run, row, Assault Bike, and/or ski erg @ easy pace
5:00-10:00 specific movement prep – coach-led
AMRAP in 13:00:
55 deadlifts, 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
+
5:00-10:00 mobility work – coach-led
* classes of more than 5 will be run in separate heats
** just like the last 3 weeks, there will be lots of options here! If registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading that is appropriate for steady movement – this will be more of a breather than last week!
