3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc good mornings
5 T hand-release push-ups

Every :60 for 10:00 (10 sets):
1 snatch lift-off (basically a SGDL just to the knees w/a :01 pause before returning to the floor) + 1 snatch pull
+
Every :60 for 10:00 (5 sets of each):
1st: 2-3 L arm Z press
2nd: 2-3 R arm Z press
+
AMRAP in 5:00:
50 Russian kettlebell swings
Max burpees in remaining time

5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For reps/cals w/a partner:
10:00 of (5 pull-ups + 10 air squats + 15 double-unders)
5:00 rest
10:00 of 20/15 calories
*partners trade off completed rounds
+
3-5 sets not for time:
15/side single-arm band press downs
:20 hollow hold
20/side single-arm DB curls

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SCHEDULE NOTICE: no Sunday class tomorrow, back on next week!

3 sets as warm-up:
5 scap pull-ups
3 prisoner Kang squats, 3030
1 wall walk

Every 2:00 for 14:00 (7 sets):
1 power clean & jerk, moderate – emphasis on sound jerk technique over absolute loading today
+
For time w/7:00 cap:
30 power cleans, moderate up to 135/95
30 push-ups on barbell (chest must touch barbell each rep)
OR
For time w/a 7:00 cap:
30 power snatches, 135/95
30 handstand push-ups
+
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
:30 relaxed hang from bar

Every :60 for 10:00 (5 sets of each):
1st: :05-:10 chin-over-bar OR :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings
2nd: :15-:30 freestanding handstand hold OR tripod headstand hold OR handstand walk practice OR :05-:10/side 1-arm holds from pike position on box, etc.
+
Every 6:00 for 24:00 (4 sets):
400/350m row or .5 mile Assault/Echo Bike or 350/300m ski erg @ easily sustainable effort
30 single-unders
30m Farmer’s walk
30 single-unders
400/350m row or .5 mile Assault/Echo Bike or 350/300m ski erg @ easily sustainable effort
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5 ring rows or strict pull-ups
5 band or pvc overhead squats, slow & controlled
:10-:15/side plank

Every :90 for 15:00 (4 sets of each):
1st: 6-8 alternating front rack reverse lunges
2nd: :15-:30 relaxed hang from bar
+
12:00 @ 85% effort – sustainable!:
12 calories – your choice
12 alternating DB rows from plank
12 sit-ups w/feet anchored under DBs
+
5:00-10:00 coach-led mobility

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3 rounds easy:
3 slow & controlled inchworms
6 PVC good mornings, 3110
30 single-unders

Every :60 for 10:00 (10 sets):
1 halting snatch-grip deadlift w/:01 pause just below the knees on the way up & down each rep + 1 snatch pull (reset on the ground between the SGDL & the pull)
+
4 sets for reps:
2:00 of (10 burpees + 20 Russian kettlebell swings + 40 double-unders + max Russian kettlebell swings if any time remains)
2:00 rest
+
5:00-10:00 mobility work – coach-led

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