3 rounds as warm-up: 10 light band pass-throughs 10 light band pull-aparts :30/side plank 4 rounds: 3:00 upper pressing gymnastics practice 3:00 upper pulling gymnastics practice 3:00 bike/row/ski moderate + 5:00-10:00 mobility work – coach-led Post results to comments.
3 rounds as warm-up: 5/side single-leg glute bridges 10 alternating 1-arm DB snatch :15 hollow hold 10:00 to build to a moderate/tough power clean + 2:00 rest + For reps w/a partner on a 18:00 running clock: AMRAP in 6:00 wall walks AMRAP in 6:00 box jumps w/step-down AMRAP in 6:00 double-unders *partners trade off
3 sets as warm-up: 15m unweighted walking lunges :15-:30 hollow rock 15m bear crawl :05-:10 chin-over-bar hold 8:00 split jerk tech work – same idea as last week, keep it light and crisp while working perfect footwork & recovery + 2:00 rest + 8:00 to build to a challenging (tough but not true max) front
3 rounds: 3 slow & controlled inchworms 10 alternating 1-arm DB snatches w/:01 pause overhead :30 hollow hold + Every 2:00 for 16:00 (4 sets of each): 1st: 6-6-4-4 close-grip bench press, 30X1 2nd: 15-20 unbroken Russian kettlebell swings, moderate/tough + AMRAP in 8:00: 4/side 1-arm DB hang clean & jerk, heavy 8 burpees w/lateral
Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 15 air squats 10 push-ups 5 pull-ups OR 12 alternating pistols 6 handstand push-ups 3/2 muscle-ups *partners trade off completed rounds of either option + optional bis & tris work of choice Post result to comments.