Weightlifting tech & other things

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold
+
Every :60 for 10 sets:
1 tall clean or tall snatch w/pause in the hole
+
For time w/a partner:
1500m row – non-working partner must be in a front rack hold (dual KB, med ball or sand bag bear hug, or barbell)
+
bis/tris!

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00:
30 calories – your choice
15 burpees
30 kettlebell swings
15 burpees
*trade off as desired w/only 1 partner working at a time
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5:00-10:00 22.3 movement/standard practice
+
bis/tris/abs of choice or easy walk cool-down

Hinge & pull strength + chipper

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 thrusters – from the ground
3-4/side 3-point DB rows
+
For time w/7:00 cap:
50 wall balls
750m row
100 double-unders
+
5:00-10:00 coach-led mobility

Skill + recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/side single-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 for completion:
1 lap around the gym bear hug carry
:30 handstand hold or :30 plank
500m row
+
5:00-10:00 coach-led mobility

Lifting + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (10 sets):
1 shoulder-to-overhead – any way
*can be from ground or the rack
+
AMRAP in 7:00:
7 toes-to-bar
7 shoulder-to-overhead, up to 135/95
7 Russian kettlebell swings, moderate
+
5 sets:
4-6 alternating DB curl & press
:10-:15/side plank
OR
mobility work
*both if time allows

Long EMOM

3 rounds as warm-up:
2 wall walks
5 hanging knee raises
10 alternating prisoner tall kneeling to standing
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Every :60 for 30:00 (5 sets of each)
1st: 5-10 strict pull-ups
2nd: 5-10 calories
3rd: 10-15 wall balls or 10 alternating box step-ups holding med ball any way (your choice)
4th: 5-10 calories
5th: 20-40 double-unders
6th: 5-10 calories
*goal is everything in no more than :30, adjust accordingly
+
5:00-10:00 coach-led mobility