Dynamic mobility work – coach-led

For time in teams of 2:
300 double-unders
100 pull-ups
1000m run
150m (5 times down & back length of rig) overhead walking lunges, 35/25 plate
*1000m run must be done together, while the rest of the work is split as desired w/only 1 partner working at a time
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optional 3 sets not for time:
10-15 unweighted GHD hip extensions
15 moderate band face pulls
15 moderate band pressdowns

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3 sets easy of (12 alternating 1-arm Russian kettlebell swings w/switch @ top of swing + 6 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 2 front squats
2nd: :30 double- or triple-under practice
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For time w/7:00 cap:
3 rounds of (7 deadlifts + 7 burpees w/lateral hop over the bar)
3 rounds of (5 deadlifts + 5 burpees w/lateral hop over the bar)
3 rounds of (3 deadlifts + 3 burpees w/lateral hop over the bar)
*all deadlifts should be able to be completed in unbroken sets, load according but do not exceed 225/155
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
250m row
10 burpees
*increase effort a bit each round so last tough

10:00 gymnastics practice – pick an upper press to pair w/rope climb footwork drills
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10:00 @ 60-70% overall effort:
15m heavy reverse sled drag
:30 plank
15m heavy forward sled drag
:30 superman or Sorensen hold
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400m 1-arm Farmer’s walk – goal is heaviest KB or DB that you don’t have to put down (switch side as needed, though)

5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15m walk on toes
15m walking lunge
10 strict toes-to-bar, knees-to-elbows, or hanging knee raises
15m wall on heels
15m walking lunge
10/side plank clamshells w/:01 pause @ top

Every 2:00 for 16:00 (4 sets of each):
1st: 6-8 alternating barbell (on back) reverse lunges, tough
2nd: 6-8/side 3-point DB rows, 20X1 – solid hold @ the top
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For time w/10:00 cap:
40 air squats
400m run
30 air squats
400m run
20 air squats
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5:00-10:00 mobility work – coach-led

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4 sets as warm-up:
1/side Turkish get-up + 2 windmills
12 band pull-aparts

Every :60 for 8:00:
1st: 4-8 hang power cleans
2nd: :30 perfect ring dips, bar dips, perfect push-ups
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Every :60 for 8:00:
1st: 12-16 unbroken Russian kettlebell swings
2nd: 8 burpees as fast as possible
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Every :60 for 8:00:
1st: :30 bike @ moderate effort
2nd: :30 row @ moderate effort
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5 inchworms
5 burpee broad jumps – begin sub-maximal and increase effort as you go
:60 double-under practice

Every 2:00 for 14:00 (7 sets):
1 snatch pull
3 hang snatches from just below the knees
*goal is to develop comfort in a squat snatch – for most, today’s focus will be on increasing depth & comfort of catch as opposed to increasing load
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For time w/7:00 cap:
15-12-9-6-3 pull-ups
3-6-9-12-15 DB thrusters
*challenging variations of each, can go CTB, Australian CTB, or band today
+
5:00-10:00 mobility work – coach-led

Post results to comments.