Weightlifting tech + recovery + accessory 5 rounds easy: :30 wall sit march 10 alternating shoulder taps from plank 30 single-unders + Every :60 for 10:00 (10 sets): 1 hang clean pull from just below the knees 1 hang power clean from just above the knees 1 hang power clean from just below the knees

Partner comp

Weightlifting tech + easy pre-comp EMOM 2 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 1 snatch pull 1 power snatch 1 overhead squat 2-3 wall walks or 2-6 mat lengths handstand walk + Every :60 for 15:00 (5

Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :15-:30/side single-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + For max static hold time in

Weightlifting tech + 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 2:00 for 12:00 (6 sets, 2 sets of each variation): sets 1-2: 1 hang power snatch or clean from anywhere above the knees sets 3-4: 1 hang power