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 time w/7:00 cap:
33 deadlifts
27 hang power cleans
21 shoulder-to-overhead
*same moderate/annoying weight for all 81 reps, no more than 155/105
+
5:00-10:00 coach-led mobility
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
+
For completion/time @ 70-80% effort w/a partner:
1500m row – switch as desired, non-rowing partner must be holding a plank
*if working solo, complete 3 rounds of 250m row + :60 plank
+
For completion/load:
400m single KB carry – cycle through overhead, front rack, & Farmer’s carry and switch arms as desired/needed, but keep the KB off the ground throughout the entire 400m
+
5:00-10:00 mobility work – coach-led
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 do not have to be full depth today (though that should always be the intent)
+
Every :60 for 8:00 (4 sets of each):
1st: 5-10 toes-to-bar
2nd: 10 alternating box step-ups, single DB held any way
+
For time:
400m run
40 wall balls, 20/14 to 10/9
+
5:00-10:00 mobility work – coach-led
3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
15m bear crawl
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout
2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank
+
3 sets for double-under reps:
2:00 of (250/200m row + 10 burpees + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
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 of choice
