8 sets:
1/side tough Turkish get-ups
500m row @ 85% effort
8 burpees
2:00-2:30 walk rest
+
Crossover Symmetry recovery
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Tag: Turkish get-up
Tuesday, 04.12.16 – Health
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 7-10, 21X1; :60 rest
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For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
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Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
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Tuesday, 04.12.16 – Sport
8 sets all @ very easy pace:
:60 bike
4 alternating Turkish get-ups, light
:60 row
:60 single-unders
6 burpees
8 unweighted hip extensions
+
Crossover Symmetry recovery
Post results to comments.