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Rest day

Skill WorkPre-workout strengthFor load:3-3-3-3-3Thrusters– Build to working weight or just above.– This should come from the ground,[…]

Skill WorkPre-workout skillEMOM 8:3-5 strict toes-to-bars 5 rounds for time:25/30-cal row30 AbMat sit-ups

Rest day

Heavy Day For load:Deadlift1-1-1-1-1-1-1

10 rounds for time:200-m run1 legless rope climb1 rope climb Skill WorkPost-workout skill3 sets:25 hip extensionsOR15 back

Skill WorkPre-workout strength5 sets for load:1 power snatch + 2 overhead squats– Rest 2:00 between sets.– Find[…]