Dynamic mobility work – coach-led

For time with a partner:
300 double-unders
200 dual DB squats OR heavy med ball bear hug squats
100 pull-ups
*partition all work as desired, but only 1 person can be working at a time
+
optional abs/bis/tris of choice

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5 sets:
3 strict pull-ups
4 push-ups
5 pvc overhead squats

Every :90 for 15:00 (10 sets):
1 hang squat clean
1 front squat
*tighter intervals and twice as many as last week – keep things light/moderate & crisp
+
For time:
50 alternating DB snatches
45 burpees w/lateral hop over the DB
400m run
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10m toe walk
10m heel walk
10m forward walking lunges
10m backward walking lunges
10m forward bear crawl
10m backward bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 nice & steady:
6 strict(-ish) toes-to-bar or 1-3 slow & controlled dead hang to inverted on rings)
600m row
:60 plank on ground or rings
60 single-unders (yep, single-unders)
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
20 single-unders
10 alternating DB snatches
5/side plank rotations

Every 2:30 for 15:00 (6 sets):
1 snatch pull
2 power snatches
+
10:00 @ 85% effort – sustainable pace w/emphasis on efficient & perfect movements:
10 push-ups or handstand push-ups
20 Russian kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
15m bear crawl
10 tiny kip swings (hollow-to-arch)
15m walking lunges
10 tiny kip swings (hollow-to-arch)

Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
+
3 rounds for time w/10:00 cap:
30 wall balls
15 pull-ups
+
5:00-10:00 coach-led mobility

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