Saturday January 21

A. Block snatch work – get yo brush right
B. 4 rounds for reps/cals: 50 sec max pull-ups, 10 sec transition, 1 min max bike cals, 2 min rest

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Tuesday January 17

A. Rack jerks – 3, 2, 1, 1, 1, 1
B. 3 rounds of: 25 sec row sprint @ 100% (5 sec to transition to rope) + 30 sec max DU, rest 1 min, 25 sec AirDyne sprint @ 100% (5 sec to transition) + 30 sec max DU, rest 1 min

Post loads for A and cals/reps for B to comments.

Tuesday January 10

Gut check! Come mentally prepared

3 rounds for individual times:
1st round: 35 DU + 25 unbroken wallballs + 15 AirDyne cals + run 400 m, active rest 3 min
2nd round: 30 DU + 20 UB WB + 10 AD cals + run 400, active rest 3 min
last round: 25 + 15 + 10 + run 400

Tuesday January 3

Dynamic/mobility warm-up

Training:
2 rounds for individual times: 20 AirDyne cals + 20 burpees + run 400 m + 20 burpees + 20 AirDyne cals, rest until 10 min (ie if you finish in 5 minutes, you get to rest 5 min)