3 rounds easy as warm-up: 6 glute bridge to sit-up 6 alternating toe touches from plank 30 single-unders or 30 jumping jacks *slow & controlled for the 1st 2 again + 10-8-6-4-2 for time: Alternating DB snatches or Russian kettlebell swings Alternating reverse lunges (same loading as ont he snatch/swing, held in goblet Burpees w/lateral

5:00-10:00 easy walk, bike, row, jog + 10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the

2 rounds as warm-up: 10 alternating hip internal rotations 10 alternating plank marches 10 hollow rocks (1 = forward & back) *slow & controlled for all 3 + 3 sets: 10/side single-leg box step-downs, 4011 from low box/step :30-:60 rest 10-15/side single-arm bent-over rows, 20X1 :30-:60 rest + 3 sets: 10/side single-leg Romanian deadlifts, 4010

2 sets as warm-up: 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead + 5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.) + AMRAP in 20:00: 5 pull-ups 10 push-ups 15 air squats + For time: 1600m

2 sets as warm-up: 10 alternating prisoner tall kneeling to standing :30 hollow rock or hollow hold 10:00 standing triple jump practice – super awkward if you haven’t done these before… + 3 sets: 20-30 unbroken Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or hang power snatches, or