3 sets as warm-up: 20 single-unders 5/side single-arm DB crossbody Romanian deadlifts 5/side plank rotations Every 2:00 for 14:00 (7 sets): 1 snatch pull 1 power snatch 1 hang power snatch from just below the knees *moderate loads you can move well + 3 rounds for time w/10:00 cap: 30 Russian kettlebell swings, moderate load
Dynamic mobility work – coach-led For time with a partner: 300 double-unders 200 dual DB squats OR heavy med ball bear hug squats 100 pull-ups *partition all work as desired, but only 1 person can be working at a time + optional abs/bis/tris of choice Post result to comments.
5 sets: 3 strict pull-ups 4 push-ups 5 pvc overhead squats Every :90 for 15:00 (10 sets): 1 hang squat clean 1 front squat *tighter intervals and twice as many as last week – keep things light/moderate & crisp + For time: 50 alternating DB snatches 45 burpees w/lateral hop over the DB 400m run
2 rounds as warm-up: 10m toe walk 10m heel walk 10m forward walking lunges 10m backward walking lunges 10m forward bear crawl 10m 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: 6 strict(-ish) toes-to-bar or 1-3
3 rounds easy: :20/side plank :20 passive hang from bar 10 alternating reverse lunges For time: 30m DB walking lunges 30/20 calories – your choice row/ski/bike 30m DB walking lunges + 5 sets not for time: 10 strict pull-ups – these do not need to be unbroken, but band assist as needed to ensure you