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 squat triple
+
4:00 rest
+
AMRAP in 8:00:
20 toes-to-bar or 20 med ball sit-ups (ball touches ground in front of feet and overhead each rep)
20 wall balls
+
5:00-10:00 coach-led mobility

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 hop over the DB
+
5:00-10:00 coach-led mobility

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

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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, 30X0 – so no pause @ top; begin a set every 2:30
+
3 rounds for time w/a 10:00 cap:
10 power cleans, up to 135/95
60 double-unders
*if clean technique/efficiency/comfort is a limiter opt for 20 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

Post results to comments.

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 8:00) w/an upper pulling gymnastics movement/progression that will take :20-:30 to complete
4:00 rest
8:00 of continuous movement:
30m Farmer’s walk
30m bear crawl
30m med ball bear hug or double KB front rack carry
+
5:00-10:00 mobility work – coach-led

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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 on benchs/parallettes/box – select a variation that allows for at least :20-:30
3rd: 10 box step-overs w/single KB/DB held in any fashion
4th: :60 double-unders

5:00-10:00 mobility work – coach-led

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