3 sets as warm-up:
5/side1-arm DB hang clean & jerks
5 DB goblet squats, 3011
:20 hollow rock
A. Back squat, 8 x 3 @ 60-70% of max, 10X1; begin a set every :90
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4 sets:
:30 bar muscle-ups, CTB pull-ups, or chin-over bar pull-ups
:30 alternating goblet reverse lunges
:60 rest
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4 sets:
:30 bar muscle-ups, CTB pull-ups, or chin-over bar pull-ups – same as first 4
:30 calories – your choice
:60 rest
*no additional rest between these 2, treat as a single 16:00 running clock, have your equipment for the calorie portion set up beforehand
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5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
1/side light Turkish get-up + windmill
Every 10:00 for 4 sets @ easily sustainable effort:
30m med ball bear hug or double KB front rack carry
500m row
30m bear crawl
.6 mile Ass/Echo Bike or 1000m bike erg
30m Farmer’s walk
*reverse order set-to-set so you do 2 each way
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5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
:15-:30 handstand hold or plank
15m unweighted walking lunges
:15-:30 arrested superman hold
10:00 to build to a challenging clean-grip deadlift single
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5:00 rest – strip bar to power clean weight
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4 rounds for total reps:
:60 power cleans, moderate/tough up to 185/125
:60 burpees w/lateral hop over the bar
:60 double-unders
:60 rest
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5:00-10:00 mobility work – coach-led
3 sets as warm-up:
10 air squats
10 alternating reverse lunges
10 Australian CTB pull-ups or ring rows
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground (a squat clean counts as your 1st rep)
2nd: max (-1) unbroken strict pull-ups, band assist as needed to allow for at least 5 solid reps each for all rounds
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For time w/15:00 cap:
150 wall balls
*have a plan from the start for this, stick to it as long as possible, and reflect on it afterward…
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5:00-10:00 coach-led mobility
For time w/a partner trading off completed rounds:
10 rounds (5 each) of [5 DB thrusters + 10 pull-ups]
5:00 rest
10 rounds (5 each) of [10 DB squats + 30 double-unders]
*same load for both DB movements
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optional bis & tris work of choice
