Dynamic mobility work – coach-led For time in teams of 2, split all work as desired w/only 1 partner working at a time: 150 wall balls 120 alternating DB snatches 90 toes-to-bar + 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 5/side 1-arm DB hang clean & jerk w/:01 pause overhead each rep 10 air squats w/pause in the hole A. Hang snatch from below the knees, 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if your
3 rounds as warm-up: 15 light band pull-aparts :30 plank on ground :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 + 6 rounds for time w/a partner (so each partner
3 rounds as warm-up: 3 inchworms, slow & controlled :10-:15/side star plank 8 wall balls – 1st set w/pause in the hole, 2nd set 1 & 1/4, 3rd set normal Every 2:00 for 24:00 (3 sets of each): 1st: max L-sit – any variation that can be held for at least :30 initially (bend @
For completion as warm-up: 2:00 easy row/bike/ski + 2 sets: 3 slow & controlled inchworms 5m duck walk :15 flutter kick :15 hollow rock :15 hollow hold Every :90 for 15:00 (5 sets of each): 1st: 3-4 clean-grip Romanian deadlifts, 31X1 w/bottom position anywhere below the knees but off the floor 2nd: 6-8 alternating DB