Dynamic mobility work – coach-led For load/rounds w/a partner: 10:00 for both partners to build to a tough hang clean (any hang position, power or full) 5:00 rest AMRAP in 10:00, partners trade off completed movements (partner 1 runs, then partner 2 does thrusters, then partner 1 does pull-ups/muscle-ups, then partner 2 runs, and so

3 sets as warm-up: :05-:10/side 1-arm hang from bar or ring 4/side 1-arm DB snatch into 15m overhead DB carry after 4th rep 5-10m duck walk A. Hang snatch from just below the knees, 8 x 1moderate; begin a set every :60 B. Back squat, 8 x 3 @ 60-70% 1RM, 1010 – same loading/sets

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

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

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