Dynamic mobility work – coach-led 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 + optional bis & tris work of choice Post result to comments.
2 sets as warm-up: 5/side1-arm DB hang clean & jerks 5 DB goblet squats, 3011 :10-:20 hanging knee raise or L-hang A. Back squat, 6 x 3 @ 50-60% of max, 10X1; begin a set every :60 B. Snatch, 8:00 to build to a moderate single + Every 5:00 for 15:00 (3 sets): 12 kettlebell
2 rounds as warm-up: 15 light band pass-throughs 15 light band pull-aparts 15m unweighted walking lunges 3 rounds easy w/20:00 cap: 10 alternating light Turkish get-ups 800m row or 600m ski erg or 1600m bike erg or 1 mile Assault/Echo Bike + For completion, not for time: :90 handstand hold :90 med ball bear hug
2 rounds as warm-up: :15-:30 handstand hold or plank 30m unweighted walking lunges :30 arrested superman hold 8:00 overhead squat tech work/practice – keep things very light (pvc or empty bar for most), emphasis greatest range of motion possible while keeping bar in solid position overhead + 4:00 rest + 4 rounds for total reps:
3 rounds: 3 slow & controlled inchworms 30m/side 1-arm Farmer’s walk :30/side plank + Every 2:30 for 15:00 (6 sets): 1 close-grip bench press 9 Russian kettlebell swings, moderate *work to a heavy single on the bench, but keep the swings warm-up-based for the 5-rounder + 5 rounds for time w/a 10:00 cap: 6 ground-to-overhead