A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
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Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
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Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
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3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
A1. DB Cuban press, 3 x 12 @ 8/hand; :30 rest
A2. Band external rotations, 3 x 12; :30 rest
A3. Band pull-aparts, 3 x 12; :30 rest
A4. Band dislocates, 3 x 12; :30 rest
A5. Behind-the-neck band press, 3 x 12; 2:00 rest
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30 sets:
:30 cyclical work @ 90% aerobic [1-10 row, 11-20 Assault Bike, 21-30 ski erg]
:30 rest
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walk out to tracks and back