3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 15:00 (5 sets):
2 power clean singles
12/9 calories
*tough but solid cleans followed by a tough row
+
For time w/10:00 cap:
50 double-unders
50 alternating DB snatches
50 double-unders
50 row calories
50 double-unders
+
3-5 sets:
:15-:30 hollow hold or rock
10-20 light bent-over band pull-aparts
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
:30 top of hanging knee raise hold
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
1 strict pronated pull-up, as tough as possible
+
For time w/12:00 cap:
40 wall balls
40 pull-ups
400m run
40 wall balls
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a ground-to-overhead max – your choice c&j/snatch, power/full
+
5 sets for total calories:
2:00 of [9 deadlifts + 7 hang power cleans + 5 shoulder-to-overhead + max in remaining time calories]
:60 rest
*moderate/tough up to 155/105,
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time:
20 dual DB hang squat cleans
40 CTB pull-ups
60 dual DB squats
80 toes-to-bar
1 mile run
120 dual DB walking lunges
*trade off as desired for all in-gym work w/1 partner working at a time
*trade off runs every 400m
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
2 power clean or power snatch singles
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 6-12 kipping handstand push-ups
+
For time:
300m row or equivalent ski/bike
30 dual DB Devil’s presses, light/moderate
300m run
300m row
+
5:00-10:00 coach-led mobility
