3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges

Every 3:00 for 5 sets:
4 back squats, 20X1
12-15 light band pull-aparts
+
For time w/a partner:
P1: 21 front squats, 95/65
P2: 21 front squats
P1: 21 toes-to-bar
P2: 21 toes-to-bar
P1: 15 front squats
P2: 15 front squats
P1: 15 toes-to-bar
P2: 15 toes-to-bar
P1: 9 front squats
P2: 9 front squats
P1: 9 toes-to-bar
P2: 9 toes-to-bar
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: we will only have a single class @ 930AM today

Dynamic mobility work – coach-led

For time w/a partner w/20:00 cap:
40 burpees
800m run
40 alternating DB snatches
160 double-unders
40 alternating 1-arm DB hang clean & jerks
800m run
40 burpees
*tough DB load, same for both movements, split all work as desired w/only 1 partner working at a time
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 scap pull-ups
7 scap push-ups
9 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate
2nd: 2-3 strict pull-ups – use band assistance or add load to make 2-3 challenging
+
For time w/9:00 cap:
900m row
60 air squats
30 pull-ups
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

30:00 @ easily sustainable effort:
1 mile bike or 600m ski erg or 800m row
:60 front leaning rest on ground
200m light Farmer’s walk
60 single-unders
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
5 scap push-ups
5 Russian kettlebell swings
5 goblet squats

10:00 to build to a challenging hang power snatch
+
Every :60 for 8:00 (4 sets of each):
1st: 5-10 perfect push-ups
2nd: 10 unbroken Russian kettlebell swings
+
For time:
10 heavy alternating DB snatches
15 burpees
200m run
+
5:00-10:00 mobility work – coach-led

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