3 sets not for time:
5/side 1-arm KB snatch, start light and build a bit if possible
5-10m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 6 x 1 starting @ 90% snatch max & building to 100% for the last 3 reps; begin a rep every :90-2:00
B. Push press, 3 x 6-8 touch-and-go @ shoulders light/moderate – focus on smooth reps; begin a set every 2:00
+
3 rounds for steady reps, pick up where you left off:
4:00 of [12 clean-grip deadlifts @ 185/125 + 16 burpee box jump-overs @ 24/20 + 48 double-unders]
:60 rest
+
3 sets not for time:
:30 Sorensen hold
:60 front leaning rest on ground
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build quickly to a tough single for the day, then accumulate 3-6 singles @ 80-85% of that according to feel
B. 1 snatch-grip deadlift + 1 snatch pull, 5 x 1 95-105% of snatch max; :10 between movements, 2:00 rest
+
4 sets for even times, switch movement order each set:
5 wall walks
10 touch-and-go deadlifts, light up to 185/125
500m row
50 double-unders
2:00 rest
3 sets not for time:
30m medball bear hug carry
30m/side 1-arm DB overhead carry
+
A. Snatch pull, build to a single @ the heaviest load that still feels snatch-able
+
For time w/a partner, trading off every 500m:
9000m row
OR if working solo:
9 sets:
500m row
2:00 walk rest
3 sets not for time:
30m medball bear hug carry
15 light band pull-aparts
+
A. 1 snatch-grip deadlift + 1 snatch pull, 3 x 1 starting @ snatch max and building a bit from there; :10 between movements, 2:00 rest
B. 1-arm DB overhead carry, 3 x 30m/side tough; :60 between sides
+
For time w/a partner, trading off every 500m:
8000m row
OR if working solo:
8 sets:
500m row
2:00 walk rest
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 5 negatives w/:05 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 front squats from the ground, challenging weight
10 pull-ups
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch pull, 7 x 1 starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60
B. Supinated strict weighted pull-ups, 2-2-2, 21X0 (or 3 x 4 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 wall walks
15 kettlebell swings, up to 53/35
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
