3 rounds easy: 3 slow & controlled inchworms 6 pvc overhead squats 30 single-unders Every :60 for 10:00 (10 sets): 3 back squats @ 55-65% of best recent single (same loading as last week), 10X0 – emphasis on speed! + 3 sets for : 3:00 of (15 wall balls + 15 toes-to-bar + 15 wall

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

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 Post result to comments. SCHEDULE NOTICE:

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

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