10:00 to build to a challenging hang power clean
+
Every :60 for 12:00 (4 sets of each):
1st: 5-10 strict handstand push-ups OR 1-2 slow & controlled wall walk OR 5-10 perfect push-ups
2nd: 15 Russian kettlebell swings
3rd: :30 bike or row – increase effort each set
+
For time:
15/10 Assault/Echo Bike calories
15 burpees
+
5:00-10:00 mobility work – coach-led
For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
15m bear crawl forward
15m bear crawl backward
5 medium kip swings + 5 big kip swings
15m walking lunge forward
15m walking lunge backward
5 big kip swings + 5 pull-ups (or just 10 big kip swings)
Every :60 for 10:00 (10 sets):
3 back squats @ 60-70% of max (no heavier than last week’s loading), 10X0 – intent remains speed throughout
+
6 rounds for time:
10 alternating DB rows from plank
15m dual DB @ shoulders walking lunges
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5:00-10:00 coach-led mobility
3 sets as warm-up:
10m toe walk
10m heel walk
10 light Russian kettlebell swings
3/side plank rotations
Every :60 for 15:00 (5 sets of each):
1st: 3 close-grip bench press, 30X0
2nd: 3 L leg single-leg crossbody DB Romanian deadlifts, 3010
3rd: 3 R leg single-leg crossbody DB Romanian deadlifts, 3010
+
3 rounds for time w/10:00 cap:
20 burpees
200m run
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5:00-10:00 coach-led mobility
For time:
100 toes-to-bar
400m run together
200 wall balls
400m run together
*only 1 working at a time on the TTB/WB portion w/the non-working partner in a plank
+
optional abs/bis/tris of choice