Weightlifting tech + easy pre-comp EMOM 2 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 1 snatch pull 1 power snatch 1 overhead squat 2-3 wall walks or 2-6 mat lengths handstand walk + Every :60 for 15:00 (5
Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :15-:30/side single-arm 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 + For max static hold time in
Weightlifting tech + AMRAP + accessory 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 2:00 for 12:00 (6 sets, 2 sets of each variation): sets 1-2: 1 hang power snatch or clean from anywhere above the knees sets 3-4: 1 hang power
WGM AMRAPs 3 rounds as warm-up: 10 alternating toe touches from plank 10 hollow-arch swings (baby kips) 10 air squats + 10:00 to build to slightly above working weight for the overhead squat or front squat, bar starts from the ground + 5 sets for total reps: 3:00 of [3 overhead squats (or front squats)