Pre-comp EMOM 2 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 alternating reverse lunges + Every :60 for 32:00 (8 sets of each): 1st: 3 snatch-grip deadlift, 31X1 2nd: 2-3 wall walks or 8-12 push-ups or 4-6 mat lengths handstand walk 3rd: 8-12 alternating box step-ups or alternating pistols 4th:
Gymanstics skill + aerobic 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 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump
Weightlifting tech + intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 goblet squat curl to halo + Every :90 for 15:00 (10 sets): 1 overhead squat or 1 hang squat snatch – moderate & solid reps, treat as tech work + 3 sets for total calories: 3:00
Hinge & upper press strength + chipper 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): 5 clean-grip deadlifts, 21X1 10 alternating DB/KB Z presses + For time w/8:00 cap: 400m run 40 DB hang power snatches, moderate/tough –