Weightlifting & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 squat clean + 3 front squats (or 1 squat snatch + 3 overhead squats)
2 strict pronated pull-ups – add load/assistance as needed to make these challenging but unbroken
+
2 rounds for time w/10:00 cap:
300m run
25 pull-ups
20 dual DB walking lunges, tough
+
5:00-10:00 coach-led mobility

Hinge & press strength + chipper

3 rounds as warm-up:
10 Russian kettlebell swings
10 alternating toe touches from plank
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
4 clean-grip deadlifts, 21X1
8 alternating DB/KB Z presses
+
For time w/10:00 cap:
50 single-arm DB snatches
50 single-arm DB hang clean & jerks
*advance the DB 1 mat every 10 reps
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

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 below the knees, light & snappy!
+
20:00 @ easy effort:
100′ sand bag, med ball, or dual KB front rack carry
20 calories – your choice bike/row/ski
20 Russian twists
+
bis/tris!

Partner comp!

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: 8-12 calories – your choice bike/row/ski erg
*if competing tomorrow, keep everything light and on the lower end of the rep ranges
+
5:00-10:00 coach-led mobility

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 rope tech
+
15:00 @ easily sustainable effort:
200m run
20 calories – your choice bike/row/ski
200′ (4 x 25′ out & back) carry of choice – Farmer’s walk, front rack, bear hug, overhead
+
5:00-10:00 coach-led mobility