3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 31X1
a few dips or :10-:20 top of dip support (ring or bar for either)
+
For total calories:
3:00 of [400m row + max in remaining time dual DB shoulder-to-overhead]
:60 rest
3:00 of [350m row + max in remaining time dual DB power cleans]
:60 rest
3:00 of [300m row + max in remaining time dual DB Devil’s press]
*same pair of DBs throughout, should be tough for at least 1 of the movements!
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
4 rounds for time w/a partner w/28:00 cap:
60 double-unders
50 wall balls
400m run
30 toes-to-bar
*partners trade off all in-gym work as desired w/only 1 partner working at a time, runs are performed together
+
bis/tris/abs of choice or easy walk cool-down
3 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):
2 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps)
3-6 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
3 power cleans, moderate up to 205/145
2/6
3/9
and so on, adding 1 WW and 3 PCs each round
*barbell load should allow for relatively quick singles throughout
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-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
+
15:00 @ moderate effort:
5 V ups
10 calories
15 single- or double-unders
10/20/30
15/30/45
and so on…
+
5:00-10:00 coach-led mobility
