3 sets as warm-up: 15m unweighted walk lunges 10 alternating toe touches from plank 15m bear crawl :05-:10 chin-over-bar hold Every 2:00 for 16:00 (4 sets of each): 1st: 1 squat clean (or 1 power clean + 1 front squat) + 1 pause front squat, 22X1 + 3 front squats, 10X1 2nd: 8-10 alternating DB

Dynamic mobility work – coach-led For time in teams of 2 w/30:00 cap: 200 double-unders (must be completed 40/40, 30/30, 20/20, 10/10) 200 alternating DB hang clean & jerk (must be completed 40/40, 30/30, 20/20, 10/10) 200 bike/row/ski calories (must be completed 40/40, 30/30, 20/20, 10/10) + optional bis & tris work of choice Post

3 sets as warm-up: :10-:20 2-arm relaxed hang from bars or rings 3/side 1-arm DB snatch into 15m overhead DB carry after 3rd rep 5 DB goblet squats, 22X1 A. Hang snatch from below the knees, 4 x 2 moderate & crisp; begin a set every 2:00 B. Back squat, 6-6-6, 30X0; begin a set

open gym only from 1000-1200 today SCHEDULE NOTICE: we will only have a single class @ 1030 tomorrow

2 rounds as warm-up: 5 inchworms, slow & controlled :30/side plank 5-10 hand-release push-ups, slow & controlled A. Close-grip bench press, 9-7-5, 30X0; begin a set every 3:00 + On a single 15:00 running clock: 5:00 @ 70-80% effort of (10 box jump/step-up w/step down + 30m bear crawl) 5:00 rest 5:00 AMRAP of (16