3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep
5m forward duck walk
5m backward duck walk
A. 1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch, 4 x 1 moderate & crisp; begin a set every 2:00
B. Back squat, 1-1-1-1 starting moderate and building to a tough final single, 20X1; begin a set every 2:00
+
21-15-9 for time w/7:00 cap:
Pull-ups
DB front squats
*DBs should be the heaviest you think you have shot to complete unbroken
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
4-6/side light DB external rotations, 2010
:30 bottom of relaxed squat hold
Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take about :30 depending on movement choice
2nd: upper pull gymnastics practice of choice – same idea as the press, should take about :30
+
Every :60 for 10:00 (5 sets of each):
1st: 1/side Turkish get-up
2nd: 15 light band good mornings
+
Every 2:30 for 4 sets:
:60 bike, row, or ski calories @ high effort
15m moderate DB bear crawl
3 rounds as warm-up:
10 alternating toe touches from plank
10 walking lunge steps w/reach overhead
:10 hollow rock
:10 hollow hold
For load/reps:
8:00 to build to a moderate/tough (not a max) close-grip bench press set of 5
4:00 rest
AMRAP in 8:00:
8 dual DB deadlifts
4 dual DB power cleans
2 wall walks
+
For completion, break, rest, & partition as desired:
:90/side plank
2:00 Sorensen hold
2:00 med ball bear hug hold
+
5:00-10:00 mobility work – coach-led
For completion as warm-up:
2:00 easy row/bike/run
+
2 sets:
5 strict pull-ups OR 1 pull-up negative w/:05-:10 even descent
5/side 1-arm DB thrusters, 12X1
Every :60 for 16:00 (4 sets of each):
1st: 5 L front rack reverse lunges
2nd: 5 L bent-over DB row, 20X0
3rd: 5 R front rack reverse lunges
4th 5 R bent-over DB row, 20X0
+
For time w/12:00 cap:
50 thrusters, 45/35
400m run
30 toes-to-bar
2 sets as warm-up:
10 alternating light DB snatches
15m bear crawl
:30 bottom of squat hold
15m bear crawl
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts, 31X1
2nd: 4-6/side single-arm DB Z presses, 11X1
*positions more important than load today, keep everything crisp
+
4 sets for reps:
2:00 of [15 Russian kettlebell swings + 15 burpees + max double-unders in remaining time]
:60 rest
+
5:00-10:00 coach-led mobility
For load/time in teams of 3:
9:00 for all partners to build to a heavy squat clean (1 bar for each team)
3:00 rest
AMRAP in 18:00, each teammate begins on a separate station and cannot advance until all 3 teammates have completed their station’s work:
Station 1: 200m run
Station 2: 15 wall balls
Station 3: 10 toes-to-bar
+
optional bis & tris work of choice
