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 15:00 (10 sets):
1 power clean or power snatch
1 hang power clean or hang power snatch from anywhere above the knees
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
5 sets for reps:
2:00 of [250′ shuttle run (5 x 25′ out & back + 16 alternating DB snatches + max in remaining time burpees]
:60 rest
+
3 sets:
8-10 alternating DB curls
:30/side plank
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
10 alternating barbell on back reverse lunges
:10-:30 chin-over bar hold or a few muscle-ups
+
For total reps:
5:00 of [9 toes-to-bar + 15 wall balls]
2:00 rest
5:00 of [9 wall balls + 15 calories]
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
2-4 snatch-grip deadlifts, 31X1
4-8 dual DB Z press
+
For time w/10:00 cap:
1 power clean
1 wall walk
10 double-unders
2/2/20
3/3/30
and so on…
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
20 pull-ups
20 calories – your choice row/bike/ski
200m run
20/40/400m
20/60/600m and so on, adding 20 calories & 200m each round but keeping the pull-ups @ 20 throughout
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 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):
3 power cleans singles
a few dips or :10-:30 top of dip support – your choice rings or bar for both
+
AMRAP in 7:00:
3 bar-facing burpees
3 deadlifts, light/moderate up to 205/145
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility
