3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
Every 3:00 for 12:00 (4 sets of each):
6 power clean singles
6-12 push-ups, handstand push-ups, or dip
+
AMRAP in 15:00:
1 wall walk
3 dual DB hang power cleans
50′ shuttle run (3 x 25′ out & back)
2/6/100
3/9/150
and so on…
+
3-5 sets:
20 tricep band pressdowns
20 band pull-aparts or face pulls
OR
mobility work
3 rounds as warm-up:
3 pull-ups
6 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 overhead squats or front squats, 20X1
3-3-3-3-3 strict pronated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
For time w/10:00 cap:
25 pull-ups
50 dual DB or sand bag or med ball on shoulder/back squats, moderate
25 pull-ups
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3 clean-grip deadlift singles (pause & reset between reps)
5-10 strict handstand push-ups or 5-10 dual DB Z presses, 10X1
+
For time w/10:00 cap:
3 rounds of [20 alternating DB snatches + 15 burpees w/lateral hop/step over DB]
105 double-unders
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
2 rounds for time w/25:00 cap:
50 wall balls
50 toes-to-bar
50 alternating box step-ups w/wall ball held any way
1000m row or equivalent
*partners trade off as desired throughout with only one working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every 2:00 for 16:00 (8 sets):
2 hang power snatches (or hang power cleans) from anywhere above the knees
+
5 rounds for time w/9:00 cap:
9 dual DB power cleans
9 dual DB shoulder-to-overhead
*same load for both movements, should be tough for at least one of them
+
3 sets:
10-14 alternating DB curls
10-14 V ups or :30 hollow rock/hold
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed 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
+
20:00 @ easily sustainable effort:
1 lap around overhead plate or dual DB/KB carry
12 calories
2 laps around the gym Farmer’s walk
12 calories
3 laps around the gym bear hug carry
12 calories
+
5:00-10:00 coach-led mobility
