3 rounds easy:
1 wall walk
5 overhead w/alternating single-arm reach overhead at bottom of each rep
10 slow band passthroughs
Every 2:00 for 12:00 (6 sets):
1 power snatch
3 hang power snatches from anywhere above the knees
+
Every :60 for 10:00 (5 sets of each):
1st: 5/side single DB shoulder-to-overhead
2nd: 10 box jumps w/step-down, 24/20 w/emphasis on soft landing at top
+
For time:
30 alternating DB snatches, up to 50/35
300m row
+
5:00-10:00 mobility work – coach-led
3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
5 strict pull-ups
Every 3:00 for 5 sets:
3 back squats, 20X1
12-15 light band pull-aparts
+
3 sets for reps:
2:00 of (200m run + 25 air squats + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout, have the intent to actually snatch it
2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank
+
AMRAP in 6:00:
3 bar-facing burpees
3 power cleans, tough up to 185/125
6 bar-facing burpees
3 power cleans
9 bar-facing burpees
3 power cleans
And so on, adding 3 reps to the bar-facing burpees each round and keeping the power cleans @ 3 throughout
+
5:00-10:00 coach-led mobility
For time w/a partner w/20:00 cap:
40 dual DB squats
800m run
40 pull-ups
160 double-unders
40 pull-ups
800m run
40 dual DB squats
*tough DBs, can sub dual KBs, a single KB in goblet, or med ball or sand bag for these, too…
+
optional abs/bis/tris of choice
2 sets as warm-up:
5 scap pull-ups
10 alternating DB snatches
15 prisoner air squats
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 3 hang squat cleans from anywhere above the knees, moderate
2nd: 1-2 strict pull-ups – use band assistance or add load to make 2-3 challenging
+
For time w/7:00 cap:
33 deadlifts
27 hang power cleans
21 shoulder-to-overhead
*same moderate/annoying weight for all 81 reps, no more than 155/105
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
Every :60 for 10:00 (5 sets of each):
1st: 1-2 wall walks OR 10-20’ handstand walk
2nd: 3 small kips + 3 moderate kips + 3 big kips OR 1-3 bar muscle-ups
+
For completion/time @ 70-80% effort w/a partner:
1500m row – switch as desired, non-rowing partner must be holding a plank
*if working solo, complete 3 rounds of 250m row + :60 plank
+
For completion/load:
400m single KB carry – cycle through overhead, front rack, & Farmer’s carry and switch arms as desired/needed, but keep the KB off the ground throughout the entire 400m
+
5:00-10:00 mobility work – coach-led
