2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk) 10:00 gymnastics skill work of choice (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led + Every 3:00 for 24:00 (8 sets): 2 cleans or 2 clean & jerks or 2 snatches @ 50-70% max –
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) A. Hang power clean or hang power snatch (only if already proficient overhead), build to
3 sets as easy warm-up: 5/side half-kneeling bottoms up KB press :10/side 1-arm hang from ring 15/10 Assault Bike calories – increase effort set-to-set + 10:00 ring/bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping or slow strict MUs and bottom of pistol holds + A. 1 squat
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog) Every :90 for 12:00 (4 sets of each) 1st: 10 tough alternating DB reverse lunges 2nd: :30 plank walk outs (demo here) + 3 rounds for time w/9:00 cap: 60 double-unders or 90 single-unders 30 air squats 15