Weightlifting tech/strength + chipper 3 rounds as warm-up: 10 alternating dead bugs 2 slow wall walks (or 2-3 mat lengths handstand walk or 25′ bear crawl) + Every 2:30 for 15:00 (6 sets): 1 power clean 1 hang power clean from just belw the knees 1 hang power clean from anywhere above the knees +

Squat & upper pull strength + interval AMRAPs 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 3 back squats, 22X1 2 strict supinated pull-ups – add load or assist as needed to make all sets tough + 3 sets for reps: 3:00 of [40 double-unders

Weightlifting tech + aerobic/holds 2 rounds for completion @ easy effort: 60 single-unders 6 alternating Turkish get-ups + Every :90 for 12:00 (8 sets): 1 snatch balance w/pause in the hole 1 snatch balance w/no pause 1 overhead squat + 20:00 @ sustainable pace/effort: 300m run or equivalent :30 hang from bar :60 plank :30

Partner stuff! 10:00 dynamic mobility work – coach-led + For time: 20 wall walks 40 power cleans, light/moderate up to 135/95 60 bar-facing burpees 80 deadlifts, same weight as cleans 100 push-ups 1200m row *trade off all work as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + out & back chipper 3 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses) + Every 3:00 for 15:00 (5 sets): 3-2-1-1-1 & 1/4 front squats 6-8 alternating DB rows