3 sets as warm-up: 20 single-unders 10 double-unders (or 20 more single-unders) 5/side single-arm/single-leg DB Romanian deadlifts 5/side plank clamshells Every 2:00 for 14:00 (7 sets): 1 power snatch from a :01 pause just below the knees 1 power snatch *moderate loads you can move well + For reps: 5:00 strict handstand push-ups, ring dips,
Dynamic mobility work – coach-led AMRAP in 24:00 w/a partner: 20 toes-to-bar 40 wall balls 600m run *only 1 partner working at a time, and only 1 switch allowed on each movement/run + optional abs/bis/tris of choice Post result to comments.
7 sets: 1 strict pull-up 2 perfect push-ups 3 pvc overhead squats Every 2:00 for 12:00 (6 sets): 1 squat clean 1 front squat 1 thruster *build to a challenging final set, which will likely be determined by the thruster + For time w/10:00 cap: 150 double-unders 30 power clean & jerks (ground-to-overhead any way
For completion as warm-up: 15m toe walk 15m heel walk 15m forward walking lunges 15m backward walking lunges 15m forward bear crawl 15m backward bear crawl 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 nice & steady: 30m/side 1-arm DB/KB overhead carry
2 rounds easy: :30 bent hollow hold 5 scap pull-ups 5 scap push-ups 15m walking lunges 3 rounds for total calories: 2:00 of (10 pull-ups + 15 DB squats + max calories in remaining time) 2:00 rest + 3 sets not for time: 20 band pull-aparts 20/side 1-arm tricep band pressdowns, light & fast 30