2 sets as warm-up: 10 alternating 1-arm DB snatch w/:01 pause overhead 15 air squats w/pause in the hole :20 2-arm hang from bar A. Pause snatch (:01 pause 2-3″ off ground), 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient B. Back squat, 3-3-3-3,

2 rounds as warm-up: 10 light band pass-throughs 15 light band pull-aparts :30/side plank 8:00 bike/row/ski @ 70% effort, start every 2:00 (so @ 0, 2, 4, & 6) w/an upper pressing gymnastics movement/progress that will take :20-:30 to complete 4:00 rest 8:00 bike/row/ski @ 70% effort, start every 2:00 (same structure as the 1st

3 rounds as warm-up: 5/side single-leg glute bridges 5/side single-arm DB hang clean & jerk w/:01 pause overhead 5 hollow to superman rolls Every :90 for 24:00 (4 sets of each): 1st: :60 max strict pull-ups – use band assistance that allows for at least 5 reps by the last set 2nd: max L-sit hold

3 sets as warm-up: 15m unweighted walking lunges 10 alternating toe touches from plank 15m bear crawl :05-:10 chin-over-bar hold 8:00 split jerk tech work @ very light loads – emphasis on footwork during both split and recovery + 2:00 rest + 8:00 to build to a challenging (tough but not true max) clean-grip deadlift

2:00 easy bike/row/ski + 2 rounds: 3 slow & controlled inchworms 12 light goblet squats :30 hollow hold + Every :90 for 15:00 (5 sets of each): 1st: 2 squat cleans (or 2 x 1 power clean + 1 front squat) + 2 front squats 2nd: 4-6/side 3-point DB rows, 20X0 – no hold @