2 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
+
12:00 movement prep – build to a snatch at or slightly above the bar you hope to get to in 23.3
+
For time w/a 6:00 cap:
5 wall walks
50 double-unders
15 snatches, 95/65
5 wall walks
50 double-unders
12 snatches, 135/95
if you complete the entirety before 6:00, add 3:00 to make it a 9:00 cap to complete:
20 strict handstand push-ups
50 double-unders
9 snatches, 185/125
if you complete the entirety before 9:00, add 3:00 to make it a 12:00 cap to complete:
20 strict handstand push-ups
50 double-unders
6 snatches, 225/155
*this will be a 6:00 workout for nearly everyone registered
OR if not registered…
AMRAP in 9:00:
1-2-3… wall walks
10-20-30… double-unders
20 alternating DB snatches, 50/35
*so 1/10/20, 2/20/20, 3/30/20, and so on…
+
5:00-10:00 coach-led mobility
3 rounds easy:
10 pvc passthroughs
5 pvc overhead squats
10 alternating toes-to-touches from plank
+
Every :60 for 10:00 (10 sets):
1 hang clean pull from just above the knees
1 hang clean from just above the knees
1 jerk
+
3 sets:
3:00 bike/row/ski
:60 plank on ground or supine plank
3:00 bike/row/ski – different from the 1st
:60 top of glute bridge hold or wall sit
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For reps w/a parter:
10:00 of [5 pull-ups + 10 push-ups + 15 air squats]
5:00 rest
10:00 of [20 row calories + 40 double-unders]
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, moderate/tough & solid w/reset on ground between reps
+
10-8-6-4-2 for time w/7:00 cap:
Power cleans
Shoulder-to-overhead
*select a moderate weight you think will still allow you to finish under the cap
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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 @ moderate effort:
1 lap around the gym bear crawl
1 lap around the gym tough Farmer’s walk
:30 hollow hold or hollow rock
:30 top of glute bridge
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
4 sets:
:90 of [8-12 light/moderate overhead or front squats from the ground + accumulate steady pull-ups (CTB if possible) or toes-to-bar or bar muscle-ups in remaining time]
:90 rest
+
3 sets for reps:
3:00 of [300/250m row + 50′ dual DB walking lunges (25′ out & back) + max in remaining time double-unders]
:60 rest
*your choice overhead/shoulders/sides on the lunges
+
2-3 sets:
16-20 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
