3 rounds as warm-up:
3 slow & deliberate inchworms
3 standing broad jumps – increase effort across the 9 reps
:30-:60 double-under practice
Every 2:00 for 14:00 (7 sets):
1 snatch
1 hang snatch from just below the knees
1 hang snatch from just above the knees
*goal is to develop comfort in a squat snatch – for most, today’s focus will be on increasing depth & comfort of catch as opposed to increasing load
+
Every 2:00 for 14:00 (7 sets):
5 strict pull-ups or 5 tough ring rows or 1-3 muscle-ups if proficient
10 alternating goblet reverse lunges or alternating pistols if proficient
20 double-unders
+
5:00-10:00 coach-led mobility work
3 sets as warm-up:
2/side Turkish get-up
5-10 toes-to-bar or hanging knees raises
On a running clock:
12:00 to build to a tough power clean
+
2:00 rest
+
Every :60 for 8:00 (4 sets of each):
1st: :30 row increasing pace every round
2nd: :30 sit-ups
+
2:00 rest
+
For time w/4:00 cap:
30 alternating DB snatches
30 burpees
+
5:00-10:00 mobility work – coach-led
For time in teams of 2:
300 double-unders
100 pull-ups
1000m run
150m (5 times down & back length of rig) overhead walking lunges, 35/25 plate
*1000m run must be done together, while the rest of the work is split as desired w/only 1 partner working at a time
+
optional 3 sets not for time:
10-15 unweighted GHD hip extensions
15 moderate band face pulls
15 moderate band pressdowns
3 sets easy of (12 alternating 1-arm Russian kettlebell swings w/switch @ top of swing + 6 goblet squats)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 2 front squats
2nd: :30 double- or triple-under practice
+
For time w/7:00 cap:
3 rounds of (7 deadlifts + 7 burpees w/lateral hop over the bar)
3 rounds of (5 deadlifts + 5 burpees w/lateral hop over the bar)
3 rounds of (3 deadlifts + 3 burpees w/lateral hop over the bar)
*all deadlifts should be able to be completed in unbroken sets, load according but do not exceed 225/155
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
250m row
10 burpees
*increase effort a bit each round so last tough
10:00 gymnastics practice – pick an upper press to pair w/rope climb footwork drills
+
10:00 @ 60-70% overall effort:
15m heavy reverse sled drag
:30 plank
15m heavy forward sled drag
:30 superman or Sorensen hold
+
400m 1-arm Farmer’s walk – goal is heaviest KB or DB that you don’t have to put down (switch side as needed, though)
For completion as warm-up:
15m walk on toes
15m walking lunge
10 strict toes-to-bar, knees-to-elbows, or hanging knee raises
15m wall on heels
15m walking lunge
10/side plank clamshells w/:01 pause @ top
Every 2:00 for 16:00 (4 sets of each):
1st: 6-8 alternating barbell (on back) reverse lunges, tough
2nd: 6-8/side 3-point DB rows, 20X1 – solid hold @ the top
+
For time w/10:00 cap:
40 air squats
400m run
30 air squats
400m run
20 air squats
+
5:00-10:00 mobility work – coach-led
