Weightlifting tech + aerobic 3 rounds easy: 5 pvc passthroughs 5 pvc overhead squats 5 pvc snatch balances 10 alternating toes touches from plank + Every :90 for 15:00 (10 sets): 1 power clean 1 push jerk 1 split jerk *light loads w/emphasis on improving jerk tech + AMRAP in 15:00: 15 double-unders 150m row

Partner work 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 5 dual DB/KB deadlifts 4 dual DB/KB hang power cleans 3 dual DB/KB shoulder-to-overhead 200m run *partners alternate completed rounds *moderate/tough loads on the in-gym work + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet 2 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 3-3-3-3-3 back squats, 22X1 6-9/side 3-point DB rows, 20X0 + AMRAP in 7:00: 3 toes-to-bar 6 wall balls 6/12 9/18 and so on… OR

Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk :60 relaxed hang from bar :30 handstand hold or :60 plank + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +

Weightlifting tech + MWG intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every :90 for 12:00 (8 sets): 1 power clean + 1 hang power clean from just below the knees + 1 hang power cleans from anywhere above the