2 rounds as warm-up:
8/side light DB external rotations, 2010
30m bear crawl
:30 table hold

Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take :15-:30 depending on movement choice
2nd: 30m Farmer’s walk, tough
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take :15-:30
2nd: 2/side KB windmills, 3111 (slow & controlled
+
Every 3:00 for 3 sets:
:30 bike, row, or ski calories – hard, make it hurt!

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
20 single-unders
10 Russian kettlebell swings
5 1 & 1/4 goblet squats

For total reps:
5:00 toes-to-bar
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
Every :60 for 12:00 (3 rounds of each):
1st: :15-:30 arrested superman hold
2nd: :10-:15/side star plank
3rd: 15 band face pulls
4th: :10-:15/side bottom of pistol hold
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
15m bear crawl
30 single- or double-unders
3 standing broad jumps – all sub-maximal

Every 2:00 for 10:00 (5 sets of each):
1 snatch lift-off w/:02 pause just below the knees
1 halting snatch-grip deadlift w/:01 pauses just below the knees on way up & down
1 snatch pull
+
Every :60 for 15:00 (5 sets of each):
minutes 1-5: 8 alternating DB snatches
minutes 6-10: 4/side 1-arm DB hang clean & jerks
minutes 11-15: 8 DB-facing burpees
*same DB for all movements, choose wisely!
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
2:00 easy row/bike/run
+
3 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
10 Cossack squats

Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 1 thruster + 1 front squat, build to tough
2nd: 6-8/side 3-point DB rows, heavy no tempo
+
For time:
1000m row
45m DB walking lunges, moderate/tough @ shoulders

5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

For load/time w/a partner:
10:00 for both partners to build to a tough power clean
5:00 rest
For time w/only 1 partner working at a time:
50 kettlebell swings
10 burpee box overs, 24/20 (jump- or step-overs)
40 kettlebell swings
10 burpee box overs
30 kettlebell swings
10 burpee box overs
20 kettlebell swings
10 burpee box overs
10 kettlebell swings
10 burpees box overs
+
optional:
50 alternating DB curls
100 abmat sit-ups
*not for time, can be partitioned as needed/desired

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3 sets as warm-up:
:10 passive hang from bar
:20 plank or handstand hold
:30 bottom of squat hold

A. 1 snatch + 1 hang snatch from just below the knees, 6 x 1 light/moderate; begin a set every :90
B. Back squat, 6 x 2 @ 60-70% 1RM, 1010 – another slight bump from last week but fewer reps; begin a set every :60
+
For time w/8:00 cap:
400m run
40 air squats
40 pull-ups or Australian CTB pull-ups
40 air squats
+
5:00-10:00 coach-led mobility

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