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
+
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
+
Crossover Symmetry or 100 band pull-aparts
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (8-10/side light DB external rotations + 4-5/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 2/side slow & controlled; begin a side every :90
+
4:00 of (10 toes-to-bar + 40 double-unders)
4:00 rest
4:00 of (10 KB goblet squats + 10 kettlebell swings)
4:00 rest
4:00 of (400m run + max in remaining time of alternating DB rows from plank)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
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
+
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
+
Crossover Symmetry or 100 band pull-aparts
10:00 pistol & bar muscle-up practice
+
A. Axle front rack walking lunge, 4 x 10m; 2:00 rest
B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides
+
10:00 @ 80% – save the intensity for the prowler:
5/side 1-arm DB thrusters
20 double-unders
10 toes-to-bar
20 double-unders
+
3 sets:
:25 prowler sprint outside
4:05 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
+
A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
+
For time:
50 toes-to-bar
+
AMRAP in 5:00:
Double-unders
+
3 sets:
:20 prowler sprint outside
3:40 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach led
AMRAP in 8:00 w/same DBs for both movements – as heavy as possible:
8 alternating DB rows from plank
12 alternating reverse lunges
36 double-unders or 72 single-unders
+
4:00 rest
+
For time – athlete’s choice:
1000m row
OR
800m run
OR
1 mile Assault Bike
OR
800m ski erg
+
10:00 coach-led mobility work – 2-4 movements/positions
