30 RKBS, 35/53#
20 (10/10) KB Cleans
2/2 Turkish Get-ups
Strength Work + Acc Work
In 4 Sets
Heavy-ish Single Deadlift (BOF/Build)
Heavy Sled Drag (Backwards) – Down & Back = 1 Set
Double Unders → Ask your coach for different methods or do your own homework.
HSPu → Skill not Volume. Where are you placing your hands? Open standards apply.
HSW → Look where you want to walk.
Pull-ups → Kip/Butterfly. Rhythm. Rhythm. Rhythm.
Ring/Bar Mu → Timing. False Grip.
Row the remaining time for distance
Couch Stretch 2:00 e/s
Pike Stretch :30 x 4s
Capsule 1:30 e/s
High Pigeon Stretch 1:30 e/s
Twist 1:00 e/s