2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 power clean + 2 hang power cleans from just below the knee
*can perform the complex w/snatches again, too
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
5 sets for reps:
2:00 of [3 wall walks (or 12 hand-release push-ups or 6 mat lengths handstand walk) + 15/12 calories + max in remaining time double-unders]
:60 rest
+
3 sets:
12-16 alternating DB curl & press
:30 hollow hold or hollow rock
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 squat clean + 3 front squats (or 1 squat snatch + 3 overhead squats)
2 strict pronated pull-ups – add load/assistance as needed to make these challenging but unbroken
+
2 rounds for time w/10:00 cap:
300m run
25 pull-ups
20 dual DB walking lunges, tough
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 Russian kettlebell swings
10 alternating toe touches from plank
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
4 clean-grip deadlifts, 21X1
8 alternating DB/KB Z presses
+
For time w/10:00 cap:
50 single-arm DB snatches
50 single-arm DB hang clean & jerks
*advance the DB 1 mat every 10 reps
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every :60 for 32:00 (8 sets of each):
1st: 3 snatch-grip deadlift, 31X1
2nd: 2-3 wall walks or 8-12 push-ups or 4-6 mat lengths handstand walk
3rd: 8-12 alternating box step-ups or alternating pistols
4th: 8-12 calories – your choice bike/row/ski erg
*if competing tomorrow, keep everything light and on the lower end of the rep ranges
+
5:00-10:00 coach-led mobility
