“Active Recovery/OpenGym”

“Run and Assault”

1600m Run

1 Mile Assault Bike

800m Run

2 Mile Assault Bike

400m Run

3 Mile Assault Bike

Core: 

100 Toes to Ring

– every break 80ft farmers carry 2×70/2×53

Skill: 

Handstand Push-ups Progression Handstand Holds

3×10 Trice Push-up

3×30” Pike Handstand Hold

3×20” Handstand Hold against Wall

3x3x3”-5” Negative Handstand Hold to Head

Weightlifting: 

Clean

A. 3 Floating Clean Pull + 2 Cleans + 1 Front Squat + 1 Jerk

– 20’ to build

– keep form intact

B. 6’ EMOM Cleans and Jerks @70

1. 3 Muscle Clean

2. 2 Power Clean + 2 Jerks

3. 1 Clean + 3 Jerks

– keep form throughout Emom