2 rounds as warm-up: 10 alternating toe touches from plank 5 pvc passthroughs 5 overhead squats w/pvc pipe or empty bar 5 scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 snatch-grip Romanian deadlift 1 hang snatch pull 1 hang power snatch :15-:30 table hold OR 15:00 to build to hang power snatch triple

For completion as warm-up: 15m toe walk 15m heel walk 15m crab walk 15m duck walk :30 T superman hold :30 slow plank march :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easy effort: 600m row

2 rounds as warm-up: :10-:20 hang from bar 10 alternating toe touches from plank 5 air squats w/alternating reach overhead + Every :90 for 15:00 (10 sets): 1 overhead squat, 22X1 OR 1 squat snatch + For time: 40 toes-to-bar or med ball sit-ups 800m run 120 air squats + 5:00-10:00 coach-led mobility work notes:

2 rounds as warm-up: :15-:30 handstand hold or plank 5 prisoner Kang squats + 5:00 pvc/empty/light jerk tech work, just a few reps every :60 + Every 3:00 for 15:00 (5 sets of each): 1 power clean 3 hang power clean from anywhere above the knees 1-2 slow & contolled wall walks OR Every 3:00

3 sets as warm-up: 15 light band pull-apart 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 8-10 (4-5/side) alternating front rack reverse lunges, moderate & controlled throuhgout 5-10 scap pull-ups + 3 sets for PU/MU reps: 2:00 of [25 wall balls + max in remaining time pull-ups, CTB pull-ups,