A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
+
3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
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Every 3:00 for 3 sets:
:60 row hard
200m run
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10:00 easy cool-down and/or mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 15:00 (5 sets of each):
1st: 1 tough thruster – no rack, bar starts from the ground
2nd: 4-8 STRICT toes-to-bar or hanging knee raises – be perfect on these, no swing to generate momentum, should be very challenging for most
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3 sets, emphasis on high breathing coming off the rower/bike/ski erg and going right into thrusters:
:60 row, bike, or ski erg @ high effort
:60 DB thrusters
:60 rest
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5:00-10:00 coach-led mobility work
A. Power clean & split jerk, build quickly to a moderate single
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3 rounds for time w/5:00 cap:
15 Assault Bike calories
10 ground-to-overhead, 135/85
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3 rounds not for time:
10-15 glute-ham sit-ups
4-5/side 1-arm DB row
4-5/side 1-arm DB bench press
OR if 17.4 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (3 sets/side):
1st: 4-5/side 1-arm DB bench press, L arm
2nd: 4-5/side 1-arm DB bench press, R arm
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3 rounds for even reps:
:90 strict pull-ups
:60 alternating reverse DB lunges (DB at sides)
:30 double-unders
:60 rest
+
2 rounds:
:30 L side plank
:30 plank
:30 R side plank
:30 plank
:60 rest
+
5:00-10:00 coach-led mobility work
