Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk :30 hollow hold :30 arrested superman 3 wall walks 10-20 hollow arch swings (baby kips) + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech work + 15:00

Weightlifting tech + triplet + accessory 3 rounds as warm-up: 5/side side lying windmills 5 slow prisoner Kang squats + Every 2:00 for 10:00 (5 sets): 2 snatch pulls or clean pulls 2 power snatches or power cleans *moderate loads *snatch if you cleaned Monday, clean if you snatched Monday, your choice if you weren’t

Back squat & upper pull strength + E90O90 3 rounds as warm-up: 5 scap pull-ups 10 pvc passthroughs 10 alternating prisoner reverse lunges + Every 3:00 for 15:00 (5 sets): 5 back squats 3 unbroken strict supinated pull-ups – weight/assist as needed + Every :90 for 15:00 (5 sets of each): 1st: 5-10 pull-ups (or

Weightlifting + sprint 😬 3 rounds as warm-up: 5 prisoner good mornings 10 pvc passthroughs 10 alternating toe touches from plank + 20:00 to build to a power snatch and/or power clean & jerk heavy single for the day + For time: 500m row 30 burpees w/lateral hop/step over the row + 5:00-10:00 coach-led mobility

Partner chipper 10:00 dynamic mobility work – coach-led + For time w/partner w/27:00 cap: 1500m row 100 single-arm DB thrusters 100 toes-to-bar 100 single DB box step-overs 1500m row *partners trade off all work as desired w/only 1 working at a time *same DB for thrusters & step-overs + bis/tris/abs of choice or easy walk