3 rounds easy:
5 scap push-ups
5 overhead w/alternating single-arm reach overhead at bottom of each rep
10 band passthroughs
Every 2:00 for 12:00 (6 sets):
1 snatch
1 overhead squat
OR
1 power snatch
2 overhead squats
*moderate loads unless your overhead squat mobility is perfect, emphasis is on solid OHS positions, so these do not have to be full depth today (though that should always be the intent)
+
Every :60 for 8:00 (4 sets of each):
1st: 5-10 toes-to-bar
2nd: 10 alternating box step-ups, single DB held any way
+
For time:
400m run
40 wall balls, 20/14 to 10/9
+
5:00-10:00 mobility work – coach-led
3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
15m bear crawl
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout
2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank
+
3 sets for double-under reps:
2:00 of (250/200m row + 10 burpees + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
For time w/a partner w/20:00 cap:
40 burpees
800m run
40 alternating DB snatches
160 double-unders
40 alternating 1-arm DB hang clean & jerks
800m run
40 burpees
*tough DB load, same for both movements, split all work as desired w/only 1 partner working at a time
+
optional abs/bis/tris of choice
3 sets as warm-up:
5 scap pull-ups
7 scap push-ups
9 prisoner air squats
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate
2nd: 2-3 strict pull-ups – use band assistance or add load to make 2-3 challenging
+
For time w/9:00 cap:
900m row
60 air squats
30 pull-ups
+
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
30:00 @ easily sustainable effort:
1 mile bike or 600m ski erg or 800m row
:60 front leaning rest on ground
200m light Farmer’s walk
60 single-unders
+
5:00-10:00 mobility work – coach-led
