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 + 10 deadbugs]
A. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 handstand push-ups, hand-release push-ups, ring or bar dips, etc.*
30 kettlebell swings
400m run
30 kettlebell swings
20 handstand push-ups
+
3 rounds optional, not for time:
10-20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
10 supermans
*select movement that will allow for steady work without long breaks, stick w/whatever you start with
Post results to comments.
HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Saturday, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes