For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: 1-2 wall walks OR 10-20’ handstand walk 2nd: 3 small kips + 3 moderate kips + 3 big kips OR 1-3 bar muscle-ups +

3 rounds easy: 5 scap push-ups 5 overhead w/alternating single-arm reach overhead at bottom of each rep 10 band passthroughs Every 2:00 for 12:00 (6 sets): 1 snatch 1 overhead squat OR 1 power snatch 2 overhead squats *moderate loads unless your overhead squat mobility is perfect, emphasis is on solid OHS positions, so these

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

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