3 rounds as warm-up: 5 scap push-ups 5 prisoner Kang squats :10-:20 relaxed hang from bar + Every 3:00 for 30:00 (10 sets): 1 power snatch or power clean (whichever you didn’t do Monday if you were here) 5 bar-facing burpees 200m run or equivalent row/bike/ski + 5:00-10:00 coach-led mobility work notes: same idea as

3 rounds as warm-up: 5 prisoner Kang squats 5 scap pull-ups + Every 2:00 for 10:00 (5 sets): 2 back squats, 20X1 + For time w/10:00 cap: 40 single DB alternating reverse lunges, single DB held any way 40 toes-to-bar 40 single DB thrusters, switch arms every 5 reps + 3 sets not for time:

3 sets as warm-up: :20 handstand hold 10 hollow/arch swings 5 prisoner good mornings + 15:00 to build to a heavy snatch or power clean for the day (power or squat) OR 1 single every :60 for 15:00 @ light/moderate loading + 3 rounds for time w/10:00 cap: 21 T hand-release push-ups 7 power cleans,

10:00 dynamic mobility work – coach-led + For time w/a partner & 25:00 cap: 100 CTB pull-ups 150 calories – your choice row/bike/ski 200 wall balls *partition & split all work as desired w/only 1 person working at a time + bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 1 clean pull or snatch pull 1 power clean or power snatch OR 2 touch-and-go power snatches *opt for the pull/lift combo if you’re still learning solid mechanics & hips-bar contact + For