3 sets as warm-up: 15m unweighted walking lunges 10 alternating toe touches from plank 15m bear crawl :05-:10 chin-over-bar hold 8:00 split jerk tech work @ very light loads – emphasis on footwork during both split and recovery + 2:00 rest + 8:00 to build to a challenging (tough but not true max) clean-grip deadlift
2:00 easy bike/row/ski + 2 rounds: 3 slow & controlled inchworms 12 light goblet squats :30 hollow hold + Every :90 for 15:00 (5 sets of each): 1st: 2 squat cleans (or 2 x 1 power clean + 1 front squat) + 2 front squats 2nd: 4-6/side 3-point DB rows, 20X0 – no hold @
Dynamic mobility work – coach-led For time in teams of 2, split all work as desired w/only 1 partner working at a time: 100 double-unders 100 deadlifts, up to 185/125 100 double-unders 100 burpees w/lateral hop over the bar 100 double-unders + optional bis & tris work of choice Post result to comments.
3 sets as warm-up: :05-:10/side 1-arm hang from bar or ring 10 alternating 1-arm DB snatch w/:01 pause overhead 10 air squats w/pause in the hole A. Pause snatch (:01 pause just below the knees), 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient B.
3 rounds as warm-up: 5 light band pass-throughs 10 light band pull-aparts :15/side plank :30 bottom of relaxed squat hold Every :60 for 8:00 (8 sets): :15-:30 upper press gymnastics practice of choice + Every :60 for 8:00 (8 sets) :15-:30 upper pull gymnastics practice of choice + Max calories in 8:00 w/a partner: P1: