Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean & jerk, 10:00 practice – most will go EMOM style @ moderate loads, if you’re proficient in the lift then you have the option of building to something tough for the day
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Every :60 for 8:00 (4 sets of each):
1st: 4-5 Pendlay rows, 20X0
2nd: :30 perfect push-ups
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For total reps:
:60 burpees
:60 rest
:60 row calories
:60 rest
:60 burpees
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 tough power clean
2nd: max unbroken strict pull-ups or 10 tough Australian pull-ups
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6 rounds for time:
15m Farmer’s walk, tough
9 burpees
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :60 for 14:00 (7 sets):
1st: 1 tough power clean
2nd: 1-3 wall walks or 3-6 strict ring dips or 3-6 strict handstand push-ups
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Every :60 for 14:00 (7 sets):
1st: 3-6 touch-and-go deadlifts, start @ final power clean weight a bit just a bit from there – goal is efficient movement like last week
2nd: :30 steady bar-facing burpees
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5:00-10:00 coach-led mobility work
3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
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A. Back squat, build quickly to a moderate triple
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For time w/a 13:00 cap:
55 deadlifts, moderate up to 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
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3 rounds:
10-15 light reverse hypers
:30 hollow rock or hold
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 power clean – build to a tough single
2nd: :30 perfect push-up, ring dip, or handstand accumulation
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Every :60 for 12:00 (6 sets):
1st: 4-6 touch-and-go deadlifts, light/moderate – goal is efficient, solid movement over load
2nd: :30 front leaning rest on ground
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 12:00 (4 sets):
1st: 2 power clean singles (drop and re-set each rep)
2nd: 4-5 DB floor press @ 3010 or ring dips @ 3010
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Every :60 for 16:00 (4 sets):
1st: 5 L arm DB/KB snatches
2nd: 5 R arm DB/KB snatches
3rd: :30 L arm side plank (hand or elbow)
4th: :30 R arm side plank (hand or elbow)
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5:00-10:00 coach-led mobility work
