3 rounds easy: 1 wall walk 5 overhead w/alternating single-arm reach overhead at bottom of each rep 10 slow band passthroughs Every 2:00 for 12:00 (6 sets): 1 power snatch 3 hang power snatches from anywhere above the knees + Every :60 for 10:00 (5 sets of each): 1st: 5/side single DB shoulder-to-overhead 2nd: 10

3 sets as warm-up: 10 prisoner air squats 10 light alternating DB snatches 5 strict pull-ups Every 3:00 for 5 sets: 3 back squats, 20X1 12-15 light band pull-aparts + 3 sets for reps: 2:00 of (200m run + 25 air squats + max double-unders in remaining time) 2:00 rest + 5:00-10:00 coach-led mobility Post

3 rounds as warm-up: :15 bent hollow rock 15m bear crawl 15m walking lunges Every :90 for 15:00 (5 sets of each): 1st: 1 snatch-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout, have the intent to actually snatch it 2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank + AMRAP

Dynamic mobility work – coach-led For time w/a partner w/20:00 cap: 40 dual DB squats 800m run 40 pull-ups 160 double-unders 40 pull-ups 800m run 40 dual DB squats *tough DBs, can sub dual KBs, a single KB in goblet, or med ball or sand bag for these, too… + optional abs/bis/tris of choice Post

2 sets as warm-up: 5 scap pull-ups 10 alternating DB snatches 15 prisoner air squats Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 3 hang squat cleans from anywhere above the knees, moderate 2nd: 1-2 strict pull-ups – use band assistance or add load to make 2-3 challenging + For