For completion as warm-up:
400m jog
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3 rounds easy:
3 slow & deliberate inchworms
3 standing broad jumps – increase effort across the 9 reps

Every 2:00 for 14:00 (7 sets):
1 power snatch
1 hang power snatch from just below the knees
1 hang power snatch from just above the knees
*goal is to develop comfort receiving the bar in at least a 1/2 squat w/solid hip and knee bend
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Every 2:00 for 14:00 (7 sets):
5 strict or kipping handstand push-ups (only if full ROM) or 5-10 perfect push-ups or 1-3 wall walks
10 Russian kettlebell swings
5 burpees
*work should be able to be completed in no more than :60 for all rounds, adjust accordingly to allow that to happen
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
5-10 scap push-ups
5-10 scap pull-ups
10/side single-leg glute bridges

12:00 to build to a tough front squat triple in 5-8 total sets
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2:00 rest
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Every :60 for 8:00 (4 sets of each):
1st: :30 row or bike increasing pace every round
2nd: :30 double-unders
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2:00 rest
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For time w/4:00 cap:
30 pull-ups
30 alternating goblet reverse lunges
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 15:00 w/a partner:
9 burpees w/jump to 45 bumper
12 kettlebell swings
15 sit-ups
*partners trade off completed movements, so P1 does 9 burpees, then P2 does 12 swings, then P1 does 15 sit-ups, P2 does 9 burpees, and so on…
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optional 3 sets not for time:
:30 Sorensen hold
20 alternating DB curl & press
10 glute-ham sit-ups

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3 sets as warm-up:
4 Russian kettlebell swings
4 goblet squats
4 alternating reverse goblet lunges
8 hollow rocks (1 = forward & back)

Every :90 for 12:00 (8 sets):
1 squat clean + 1 front squat
OR
1 power clean + 2 front squats
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For time w/7:00 cap:
3 rounds of (7 thrusters @ 95/65 + 7 pull-ups)
3 rounds of (5 thrusters + 5 pull-ups)
3 rounds of (3 thrusters + 3 pull-ups)
*thrusters should be able to be completed unbroken for all sets, adjust load as needed
**if front rack is the main limiter in thruster efficiency opt for DBs today
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
:30 bike
:30 rest
:30 burpees
:30 rest
*increase effort a bit each round

10:00 gymnastics practice – pick an upper pushing movement to pair w/rope climb footwork drills (you can climb today if already proficient, just remember to wear a tall sock to prevent rope burn)
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For completion on a 10:00 running clock:
:60 L single-leg wall sit
:60 R single-leg wall sit
:60 L side plank
:60 R side plank
2:00 L Turkish get-ups
2:00 R Turkish get-ups
:60 L Farmer’s walk
:60 R Farmer’s walk
*goal is continuous holds/movements throughout, select loads to allow that to happen
+
Not for time:
400m sled drag outside
*if we have a large class, pair up with someone on the sled, go a little heavier, and trade off as desired throughout

5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
10/side plank clamshells
400m easy run

Every :90 for 15:00 (5 sets of each):
1st: 4/side single-leg DB Romanian deadlift (DB in hand opposite of working leg), 3010
2nd: 8 alternating DB Z press, 20X1 – solid hold @ the top
*if Z press is limited by hamstring mobility, sub DB presses from seated on bench
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For time w/10:00 cap:
15 DB deadlifts
400m run
15 DB power cleans
400m run
15 DB hang power cleans
*same loads for all 3 DB movements, should feel light/moderate for the DLs and challenging for the other 2
+
5:00-10:00 mobility work – coach-led

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