Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same variation and reps as last week
+
AMRAP in 7:00:
400m row
300m run
20 alternating DB/KB snatches, moderate/tough
max burpees in remaining time
+
3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 15m DB walking lunges (hands @ sides)
2nd: max L-sit up to :30
+
12:00 @ 80%:
10 alternating DB rows from plank position
200m run
40 double-unders
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
A. Split jerk from blocks, 12:00 tech work @ moderate/heavy loads
B. Clean-grip deadlift, 6 x 3 @ 103-105% clean max, 11X1; begin a set every :60
+
4 sets even:
12 ring dips (open w/strict each round before switching over to kipping)
100m run hard
walk back
+
4 sets:
6 hang power clean, moderate but unbroken up to 205/145
100m run hard
walk back
+
Crossover Symmetry recovery
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st :90: 2 1 & 1/4 front squats, start moderate and build to tough
2nd :90: :30 strict pull-ups or max chin-over-bar hold up to :30
+
AMRAP in 7:00:
400m run w/wall ball
max wall balls in remaining time
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 tripod hold
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
DB snatch review + find your partners & weight
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
Optional:
Abs, bis, & tris of choice
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a heavy single
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set if things are crisp; :10 between each rep, begin a set every 2:00
+
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
bis, tris, and abs
