3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
Every 5:00 for 30:00 (6 sets):
1 hang squat clean or 1 hang squat snatch
max (-1) ubnroken strict pull-ups (band-assist to ensure at least 5 unbroken on first set)
1 hang squat clean or 1 hang squat snatch
400m row, 400m ski erg, .6 mile Echo Bike, 800m bike erg
1 hang squat clean or 1 hang squat snatch
*build to a heavy on the barbell w/same weight for all reps within each set
*should still have roughly 2:00 of rest each interval despite starting every 5:00, adjust monostructural distance according (can increase distance, as well)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
15-30 single- or double-unders
10 alternating single-leg prisoner good mornings
2-3 wall walks
+
Every 2:00 for 14:00 (7 sets):
1 power clean
1 push press
+
For time w/a partner:
1000m run
100 DB snatches, heavy!
*partners trade off every 200m & 20 DB snatches (so one partner will complete 600m & 40 DB snatches while the other will complete 400m & 60 DB snatches – choose wisely!)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups or strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1
3-4/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
14 toes-to-bar
14 dual DB walking lunges w/heavy DBs @ shoulders/sides/overhead OR alternating pistols
*pick a tough single-leg variation that will slow you down a bit
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
120 double-unders
800m row
40 burpees w/lateral hop/step over the rower
*partners trade off 30 double-unders, 200m row, and 10 burpees
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
3 squat cleans
OR
1 snatch pull
3 squat snatches
+
2-4-6-8-10-12-14 for time w/10:00 cap:
Front squats, 95/65 – from the ground, full clean counts as 1st rep
Pull-ups or CTB pull-ups if proficient enough to hit consistent/fast singles
OR
1-2-3-4-5-6-7 for time w/10:00 cap:
Muscle-up
Squat clean, 185/115
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
10-20 alternating KB/DB pull throughs
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
30m bear crawl
60m tough Farmer’s walk
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility
