Some exercising to be completed with another person 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 800m run 40 dual DB squat cleans 40 CTB pull-ups 800m run 40 CTB pull-ups 40 dual DB squat cleans 800m run *each 800m run is split 400/400m, in-gym work can be split as desired

Weightlifting + ascending couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5-10 strict pull-ups + Every 2:00 for 14:00 (7 sets): 2 ground-to-overhead any way (so c&j or snatch, your choice) *build to moderate/tough, touch-and-go only if you’re proficient already, otherwise take a few seconds to reset

Skill + aerobic structural movement 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 + 15:00 @ sustainable

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

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