Weightlifting tech + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 12:00 (12 sets):
1 power snatch
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extension, receiving footwork, hook-grip, etc.)
+
For time w/12:00 cap:
30 alternating DB snatches
30-24-18 V ups
*so 30/30, 30/24, 30/18
+
3 sets:
12-16 light bicep movement of choice
:30/side plank
OR
mobility work

Squat & upper pull strength + AMRAP chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 front squats
2 strict pronated CTB pull-ups – band-assist or load as needed to make 3 tough but unbroken each set
+
AMRAP in 10:00:
45 wall balls
45 pull-ups or 15 muscle-ups (your choice ring/bar)
45 wall balls
max in remaining time tough Farmer’s walk (every 25′ = 1)
+
5:00-10:00 coach-led mobility

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
4-6 clean-grip Romanian deadlifts, moderate & controlled (something like 3011)
4-6 light bench press – your choice barbell, dual DBs, floor press
+
AMRAP in 12:00:
4 dual DB Devil’s press
12 calories – your choice
24 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 10:00 (10 sets):
1 hang snatch from just off the ground, light & snappy!
+
20:00 easy effort:
200′ sand bag, med ball, or dual KB front rack carry
20 calories – your choice bike/row/ski
50′ walking lunges
20 calories
+
bis/tris!

Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
500m row
50 single DB/KB goblet box step-ups
500m row
50 toes-to-bar or V ups
500m row
150 double-unders
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down