Weightlifting tech + other stuff 5 rounds easy: :30 wall sit march 10 alternating shoulder taps from plank or top of wall walk 30 single-unders + Every :60 for 12:00 (12 sets): 1 hang clean pull from just below the knees 1 hang power clean from just above the knees 1 hang power clean from

Partner AMRAP 10:00 dynamic mobility work – coach-led + AMRAP in 20:00 w/a partner: 400m run 10-20-30… dual DB squat clean 10-20-30… burpees *so 400/10/10, 400/20/20, and so on… *partners trade off all work as desired with only 1 working at a time + bis/tris/abs of choice or easy walk cool-down

Snatch tech + triplet 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 2:30 for 15:00 (6 sets): 1 snatch pull 1 power snatch 1 hang power snatch from just below the knees 1 hang power snatch from anywhere above the knees + AMRAP

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 OR pistol tech work (can be full