Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
KB/DB snatch review/practice
A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 1 overhead squat, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – same variation but add 1-2 reps this week if possible
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For time:
20 burpees w/2-hand touch to target 4-8” above standing reach
300m run
20 alternating DB snatches, tough OR 20 Russian KB swings, heavy!
300m run
20 burpees
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3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top
Post results to comments.
A. Snatch-grip deadlift, 5-3-1 @ 155-185-215, 31X1; 3:00 rest
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burpee/run/snatch/run/burpee
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sandbag carry
A. complete
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7:41 w/70
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to the tracks and back