Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1-2 front squats (first 2 sets are doubles, last 3 are singles), 40X1 – get in a little bit of easy double-under practice during the rest
+
AMRAP in 7:00:
5 strict pull-ups or 5 very tough CTB Australian pull-ups or :15 chin-over-bar accumulation or 5 muscle-ups
10 alternating overhead reverse lunges, barbell up to 75/55 or plate of choice
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
30m bear hug med ball carry
5-10m handstand walk or :30 nose-to-wall hold
+
A. Hang squat clean, build quickly to a tough triple – no misses
+
10 rounds for time w/10:00 cap, stop before any tearing occurs:
5 unbroken CTB pull-ups
5 unbroken toes-to-bar
+
AMRAP in 10:00:
2000m row
max double-unders in remaining time
+
gun show
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
+
A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
+
For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
+
3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
3 sets not for time:
30-60 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
+
A. Power clean & split jerk, build quickly to a tough single for the day
B. Push press, 3 x 10 touch-and-go @ shoulders light – focus on smooth reps; begin a set every 2:00
+
4 rounds for steady reps, pick up where you left off:
3:00 of [8 clean-grip deadlifts @ 185/125 + 8 bar-facing burpees + 16 alternating box jump/step-down or step-up/step-downs @ 24/20]
:60 rest
+
3 sets not for time:
4-8 weighted hip extensions, 2012
:60 front leaning rest on rings
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
+
5 rounds for time:
10 alternating DB reverse lunges, tough
10 toes-to-bar or sit-ups
+
5:00-10:00 mobility work – coach-led
