A. Hang squat snatch from below the knees, build quickly to a moderate double, then add a bit from there for a moderate/tough single
B1. Front squat, 3-3-3-3, 40X1; :60 rest
B2. Strict rope pull-ups (3-6” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; :60 rest
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15:00-20:00 steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups or transition practice – strict if kipping is easy
5-10 alternating pistols w/pause @ the bottom – weighted if these are easy
10-15 Assault Bike calories – hold even rpms throughout
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Crossover Symmetry or 100 band pull-aparts
A. Hang squat snatch from below the knees, build very quickly to a moderate triple
B. Front squat, 5-5-5, 40X1; 2:30 rest
C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest
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5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-6 muscle-ups, include a few strict if kipping is easy
6-12 alternating pistols w/pause @ the bottom – weighted if these are easy
200m run
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Crossover Symmetry or 100 band pull-aparts
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 5-5-5, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3 x 7-10 touch-and-go @ shoulders if possible; 2:00 rest
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3 sets for even times:
500m row
20 burpees over the rower
400m run
5:00 walk rest
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Crossover Symmetry recovery
A. Clean-grip deadlift, build quickly to a moderate, fast single – absolutely nothing ugly!
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5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
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Crossover Symmetry recovery
A. Clean-grip deadlift, 12 x 3 @ 95-105% clean max, 11X1; begin a set every :60
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3 rounds even:
15 ground-to-overhead, 135/85 – open w/a big unbroken set before switching to singles if needed
2:00 rest
1 mile Assault Bike or 600m row
2:00 rest
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3 sets:
9-12 DB bench press, 21X1
2:00 rest
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Crossover Symmetry recovery
A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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For time:
50 ring dips
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5 rounds for time:
9 ground-to-overhead, 135/85
200m run
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Crossover Symmetry recovery
