Snatch tech + couplet + accessory

3 rounds as warm-up:
1-2 wall walks
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 power snatch
2 overhead squats
OR
1 power snatch
1 overhead squat
1 squat snatch
+
3 rounds for time w/12:00 cap:
60 double-unders or 120 single-unders
30 wall balls
15 toes-to-bar
+
3 sets not for time:
10 dual DB Cuban presses
:30 hollow hold or rock

Hinge & press strength + E3O3

3 rounds as warm-up:
5 scap push-ups
10 pvc passthroughs
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
5 close-grip bench press, 30X1
5/side single-arm KB suitcase deadlifts, 3111
+
Every 3:00 for 15:00 (5 sets):
15 calories – your choice, row preferred
10 burpees
*adjust repetitions to allow for :60-:90 rest each interval
+
5:00-10:00 coach-led mobility

Front squat & pull strength + couplet

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):
2 front squats
4-6/side 3-point DB rows
+
3 rounds for time w/12:00 cap:
500m row
30 alternating prisoner box step-ups
+
5:00-10:00 coach-led mobility

In-house comp

Event 1, for load

Event 2, for reps

Event 3, for time

OR, if not competing, hit this outside any time between 8 & 11:

For completion:
.5 mile run
5 rounds of [9 toes-to-bar + 12 Russian kettlebell swings + 15 wall balls]
.5 mile run
*can also pair up and do the runs together and double the rounds of TTB/swings/WBs (split that work however you like

Weightlifting + easy EMOM

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2-3 squat cleans
or
2-3 squat snatches
*all sets light/moderate if you’re competing tomorrow, if not then you can push the loading a bit to end heavy
+
Every :60 for 15:00 (5 sets of each):
1st: 10 alternating single-arm DB power cleans
2nd: :30 plank on ground
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility

Skill work + aerobic work

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
:30 arrested superman
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
+
For completion @ sustainable effort:
6 alternating Turkish get-ups
400m row/run/ski or .5 mile bike
200m single-arm KB Farmer’s walk
+
5:00-10:00 coach-led mobility