3 rounds as warm-up:
:30 bottom of squat hold
:30 table hold
15 light Russian kettlebell swings
+
Every :90 for 12:00 (8 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*moderate & crisp
+
18:00 @ easily sustainable effort:
500m ski erg or 1000m bike erg or .7 mile Echo Bike or 400m run or 500m row
20 hollow rocks (forward & back = 1)
100 single-unders
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
2000m run
200 wall balls
2000m row
*movements can be completed in any order but each must be completed in their entirety before moving on to the next movement
*partners trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 hang power cleans from anywhere above the knees
+
AMRAP in 10:00:
800m run or equivalent
rounds in remaining time of [10 alternating DB snatches + 30 double-unders]
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech or pistol progressions
+
15:00 @ sustainable effort:
200m bag carry – held any way but don’t put it down!
200m single-arm Farmer’s walk – switch as needed but don’t put it down!
200m run or equivalent
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets):
2-2-2-1-1-1 back squats – all solid reps, nothing maximal today unless you’re feeling great
+
3 sets for total calories:
4:00 of [20 dual DB walking lunges + 20 toes-to-bar + calories in remaining time]
:60 rest
+
3 sets:
12 alternating DB curls
12 band tricep pressdowns
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 power cleans
+
2 rounds for time w/15:00 cap:
10 wall walks
30 dual DB power cleans
500m row or equivalent
OR
For time w/15:00 cap:
50 deadlifts, up to 255/155
50 strict handstand push-ups
50 calories (Echo Bike for the biggest challenge)
*nothing ugly on the deadlift, keep the loading moderate/manageable
+
5:00-10:00 coach-led mobility
