15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60 rest
A2. DB push press, 3 x 5-8, 21X1; :60 rest
+
4 sets for reps:
3:00 of [200m run + max rounds in remaining time of 10 sit-ups + 10 hand-release push-ups or strict ring dips if proficient]
:60 rest
+
Optional – every 2:00 for 3 sets:
20m/side heavy 1-arm DB overhead carry
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60 rest
A2. DB push press, 3 x 5-8, 21X1; :60 rest
+
4 sets for reps:
3:00 of [200m run + max rounds in remaining time of 10 sit-ups + 10 hand-release push-ups or strict ring dips if proficient]
:60 rest
+
Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60
A2. DB push press, 3 x 6-8, 21X1; :60 rest
+
For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
+
Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60
A2. DB push press, 3 x 7-10, 21X1; :60 rest
+
For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
+
Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A1. Halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins), 2-2-2 w/reset on ground, :60 rest
A2. DB bench press, 3 x 4-7, 21X1; :60 rest
+
For time:
50 double-unders or 100 single-unders
500m row
50 DB push presses, moderate/tough
500m row
50 double-unders or 100 single-unders
+
Not for time:
3:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
