10:00 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) + 5/side kettlebell snatch (bottom position is hang, not floor)]
Split jerk tech work – coach-led
A. Power clean, build to a tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every :60 for 25:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walk
2nd: 12 kettlebell swings, tough unbroken
3rd: :30 burpees @ high effort
4th: 18/12 row calories @ high effort
5th: rest
10:00-15:00 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
A. 1 power clean + 1 hang power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every 4:00 for 5 sets:
:30 strict dips or hand-release push-ups
500/400m row @ best effort sustainable across all sets
+
3 sets:
:30/side plank
rest as needed
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
A. Power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
B. DB push press, 3 x 4-6, 21X1; :90 rest
+
500m row @ 90% aerobic
2:00 rest
3 rounds of [15 kettlebell swings @ 53/35 + 15 hand-release push-ups or handstand push-ups if proficient]
2:00 rest
500m row @ 90% aerobic – goal is exact same time as 1st row
+
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, 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
