Weightlifting technique + other things

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
:30 Sorensen hold or Superman hold
:30 single-unders
+
Every :60 for 12:00 (12 sets):
1 jerk balance
1 split jerk
+
For time/completion:
400m run
400m single-arm Farmer’s walk – switch sides as needed but don’t put it down!
400m run
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
600m row
20 thrusters, empty bar
20 toes-to-bar
20 thrusters
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge & press + a real treat of a chipper

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift @ 31X1
1 snatch pull
1 power snatch
2-3 wall walks or 2-6 mat lengths handstand walk
+
For time w/10:00 cap:
10 dual DB Devil’s presses
200m run
30 DB-facing burpees
400m run
+
5:00-10:00 coach-led mobility

Gymnastics skill & aerobic recovery

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
+
AMRAP in 15:00:
max hang from bar
1 lap around the gym bear crawl
500/400m row
1 lap around the gym bear crawl
+
5:00-10:00 coach-led mobility

Weightlifting tech + AMRAPs

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: 2 hang squat snatches or cleans from anywhere above the knees
sets 3-4: 2 hang squat snatches or cleans from just below the knees
sets 5-6: 2 squat snatches or cleans
+
3 rounds:
:90 strict pull-ups
:90 wall balls
:90 calories – your choice
:90 rest
+
3 sets:
6-8 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows

WGM AMRAPs

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
10:00 to build to slightly above working weight for the cleans/snatches
+
5 sets for total reps:
3:00 of [3 power cleans (or power snatches) + 6 T hand release push-ups (or strict handstand push-ups + 12 calories]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility