Snatch positions + Murph recovery 3 rounds as warm-up: 30 single-unders 10 alternating toe touches from plank 5 slow prisoner good mornings + Every 2:30 for 15:00 (6 sets): 1 snatch-grip deadlift 1 snatch pull 1 hang snatch pull 5-10 slow band or pvc passthroughs *light/moderate loading throughout + 15:00 @ easy effort, treat as

Murph 5:00-10:00 coach-led dynamic mobility + For time: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run *runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15, straight throughout, 100 rounds of 1/2/3,

Partner things 10:00 dynamic mobility work – coach-led + AMRAP in 25:00: 50 med ball sit-ups 50 alternating DB snatches 150 double-unders 1000m row *partners trade off all work as desired w/just working at a time + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + FW/SL couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5-10 scap pull-ups + Every :90 for 15:00 (5 sets of each): 1st: 2-3 overhead squats, 4011 2nd: 2-3 unbroken weighted strict pull-ups (band-assist only if needed to get at least 2

Skill + easy aerobic movement For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 5 goblet squat curl to halos 10-20 hollow arch swings (baby kips) 3/direction hollow arch rolls + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump