Dynamic mobility work – coach-led

5:00-10:00 prep for 20.5 if needed…
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AMRAP in 20:00 w/a partner:
5 burpees w/lateral hop over the DB
10 alternating DB snatches
20 double-unders
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optional abs/bis/tris of choice

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3 sets as warm-up:
3 pvc passthroughs
3 pvc overhead squats, 2220
10 alternating toe touches from plank
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 split jerk OR 1 power clean + 1 front squat + 1 shoulder-to-overhead
2nd: 1-2 strict weighted pronated pull-ups OR 2 pull-up negatives w/:05-:10 controlled descent
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For time:
30 alternating DB rows from plank
30 DB thrusters
*start at 1 end of the rig and perform all 30 DB rows, then advance down the rig performing 6 DB thrusters @ each squat station along the way
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5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

10:00-15:00 to find a heavy unbroken 30m Farmer’s walk (down & back the rig, no putting down the weights)
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20:00 @ 65-75% effort – nice & steady:
15m bear crawl or 15′ handstand walk
30m dual KB front rack OR heavy med ball bear hug carry
15m bear crawl or 15′ handstand walk
300m row OR .3 mile Assault/Echo Bike OR 300m ski erg
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5:00-10:00 mobility work – coach-led

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2 rounds easy:
3 PVC overhead squats, 505
10/side very light band external rotations
10/side very light band internal rotations
:30 hollow rock

Every 3:00 for 15:00 (5 sets):
2 back or front squats, 40X1
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Every 5:00 for 15:00 (3 sets):
300m row
35 air squats
40 double-unders
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5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
3 prisoner air Kang squats, 3131
:30 hollow rock
10 alternating toe touches from plank w/:01 hold touching toes each rep

Build to a challenging close-grip bench press triple in 10:00
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Every :60 for 10:00 (5 sets of each):
1st: 5-10 unbroken strict pull-ups, band-assist as needed to allow 5-10 in the first round
2nd: :30 plank or top of dip hold, perform 1 perfect push-up or strict dip every :05 (so 6 reps each round)
OR
Every :60 for 10:00 (10 sets):
1-2 muscle-ups – your choice ring and/or bar
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AMRAP in 2:00:
Burpee toes-to-bar
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5:00-10:00 coach-led mobility

Post results to comments.

2 rounds as warm-up:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:30 relaxed hang from bar
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10:00 movement prep/practice

Option 1, 20.4 RX, for time w/20:00 cap:
30 box step-ups, 24/20
15 clean & jerks, 95/65
30 box step-ups
15 clean & jerks, 135/85
30 box step-ups
10 clean & jerks, 185/115
30 alternating pistols
10 clean & jerks, 225/145
30 alternating pistols
5 clean & jerks, 275/175
30 alternating pistols
5 clean & jerks, 315/205
OR
Option 2, 20.4 scaled, for time w/20:00 cap:
30 box step-ups, 24/20
15 clean & jerks, 65/35
30 box step-ups
15 clean & jerks, 95/55
30 box step-ups
10 clean & jerks, 115/75
30 alternating pistols
10 clean & jerks, 135/95
30 alternating pistols
5 clean & jerks, 155/115
30 alternating pistols
5 clean & jerks, 185/135
OR
Option 3, something close to 20.4, for time w/20:00 cap:
30 alternating reverse lunges
16 alternating DB snatches, light
30 alternating reverse lunges
16 alternating DB snatches, light
30 alternating reverse lunges
12 alternating DB snatches, moderate
30 alternating reverse lunges w/med ball on shoulder
12 alternating DB snatches, moderate
30 alternating reverse lunges w/med ball on shoulder
8 alternating DB snatches, tough
30 alternating reverse lunges w/med ball on shoulder
8 alternating DB snatches, tough
*due to the massive amount of plates required for the options 1 & 2, those will be reserved for those registered in the Open
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10:00 coach-led mobility

Post results to comments.