2 rounds easy: 12 alternating toes touches from plank :05-:15/side 1-arm hang from bar or ring 12 alternating reverse lunges 3 rounds for reps: 2:00 of (15 calorie row/ski/bike + 10 alternating DB snatches + max burpees w/lateral hop over the DB in remaining time) 2:00 rest *score is total burpees + 3 sets not
For completion as warm-up: 15 tiny kip swings (hollow-to-arch) 30m bear crawl 10 moderate kip swings 30m walking lunges 5 big kip swings Every 2:30 for 15:00 (6 sets): 2 back squats, 20X1 + 12:00 @ 80% effort – steady & sustainable pace: 18 toes-to-bar 36 wall balls 72 double-unders *bigger sets than we normally
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