“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