10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 power snatches, 75-85% 1RM
Odds: 2 power cleans, 75-85%
+
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
A. Clean-grip deadlift, 12 x 3 @ 95-105% clean max, 11X1; begin a set every :60
+
3 rounds even:
15 ground-to-overhead, 135/85 – open w/a big unbroken set before switching to singles if needed
2:00 rest
1 mile Assault Bike or 600m row
2:00 rest
+
3 sets:
9-12 DB bench press, 21X1
2:00 rest
+
Crossover Symmetry recovery
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
+
For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
