WGM intervals

2-3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
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Every 6:00 for 30:00 (5 sets):
5 hang squat cleans or 5 hang squat snatches
10 toes-to-bar
20-40 double-unders
400m row or bike/ski/run equivalent
*build to a heavy on the barbell w/same weight for all reps within each set
*should still have 2:00+ rest each interval, adjust monostructural distance according (can increase distance as well if you’re getting through everything quickly)
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5:00-10:00 coach-led mobility

Hinge & overhead strength + partner couplet

2 rounds as warm-up:
2 wall walks
10 alternating single-leg prisoner good mornings
15-30 single- or double-unders
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Every 2:30 for 15:00 (6 sets):
1 power clean
2 push jerks
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For time w/a partner:
1000m row
50 tough alternating single-arm DB Devil’s presses
*partners trade off every 200m & 10 Devil’s presses (so like the last couple weeks, 1 partner will complete 600m and 20 DPs while the other will complete 400m and 30 DPs)
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5:00-10:00 coach-led mobility