Snatch tech + triplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
1 snatch pull
1 power snatch
1 hang power snatch from just below the knees
1 hang power snatch from anywhere above the knees
+
AMRAP in 10:00:
8 toes-to-bar
10 single-arm DB hang clean & jerk
14/12 calories
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

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 tech work (can be full reps, negatives, or :10-:15/side bottom of pistol hold)
+
15:00 @ sustainable effort:
1 lap around gym bear crawl or 5-10 mat lengths handstand walk
200m run (or equivalent)
20 sit-ups w/med ball
200m run (or equivalent)
+
5:00-10:00 coach-led mobility

Squat & pull strength + AMRAPs + accessory

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):
3-3-2-2-1-1 squat cleans – all singles, so reset on ground even on the multi-rep sets
+
3 rounds for total reps:
5:00 strict pull-ups or bar muscle-ups
:60 rest
5:00 of [15/12 calories + 60 double-unders]
+
3 sets:
4-5 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows

Hinge strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
5-4-3-2-1 snatch-grip deadlifts; begin a set every 2:00
+
3 rounds for time w/15:00 cap:
400m run
30 alternating DB snatches
20 line-facing burpees
+
5:00-10:00 coach-led mobility

Squat & pull strength + couplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse lunges w/bar on back
5/side 3-point DB row
+
AMRAP in 7:00:
3 toes-to-bar
18 wall balls
6/18
9/18
12/18
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
3 front squats, 185 (from ground)
2/3
3/3
4/3
and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic + accessory

10:00 @ very easy effort:
1/side slow Turkish get-up + windmill
:30 superman or Sorenson hold
50 single-unders
+
Every :60 for 12:00 (12 sets):
1 jerk balance
1 split jerk
+
3 rounds for time w/12:00 cap:
400m run
500m row
+
bis/tris!