2 sets as warm-up: 15 single-unders 15 double-unders (or 15 more single-unders) 10 alternating DB crossbody Romanian deadlifts, 3111 5/side plank clamshells Every 2:00 for 14:00 (7 sets): 1 snatch-grip deadlift 1 snatch pull 1 power snatch *moderate loads you can move well + 12:00 @ 80% effort: 400m run 40 Russian kettlebell swings, moderate
For completion as warm-up: 10 tiny kip swings (hollow-to-arch) 15m bear crawl 15m walking lunges 10 medium kip swings 15 bear crawl 15m walking lunges 10 big kip swings Every 2:30 for 15:00 (6 sets): 2-2-2-1-1-1 back squats – build to a tough (not necessarily true max) final single + For reps: 5:00 strict pull-ups
Dynamic mobility work – coach-led For time with a partner: 300 double-unders 200 deadlifts, up to 135/95 100 bar-facing burpees *partitions & trade off all work as desired with only 1 partner working at a time + optional abs/bis/tris of choice Post result to comments.
6 sets: 2 pull-ups 3 push-ups 4 pvc overhead squats Every 2:30 for 15:00 (6 sets): 1 power clean 2 thrusters 3 front squats *build to a challenging but solid final set, which will likely be determined by the thrusters (the power clean & front squats might still feel relatively easy/moderate) + For time w/10:00
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: 15m/side 1-arm DB/KB overhead carry