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 snatch pull
1 power snatch
*moderate loading that allows for good positions and hip extension on the pulls
+
For time w/10:00 cap:
25 burpees
20/15 calories – your choice
20 burpees
20/15 calories
15 burpees
20/15 calories
10 burpees
20/15 calories
5 burpees
+
3 sets:
12-16 light bicep movement of choice
:15-:30/side star plank
OR
mobility work
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from just below the knees
9-12 dual DB/KB Z press
+
6 rounds for reps w/a partner:
2:00 of [400′ shuttle run + max in remaining time alternating DB snatches]
*partners alternate rounds, so each completes 3
+
5:00-10:00 coach-led mobility
3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
3 hang snatches from just above the knees
+
15:00 @ moderate effort:
150′ sand bag, med ball, or dual KB front rack carry
30 calories – your choice bike/row/ski
45 single-unders or double-unders
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1000m row
100′ med ball walking lunges
50 toes-to-bar
50 wall balls
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlift w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
1 wall walk
14 Russian kettlebell swings
2/14
3/14
and so on…
OR
3 power cleans, 185/125
3 strict handstand push-ups
3/6
3/9
and so on…
+
5:00-10:00 coach-led mobility
