MWG AMRAPs

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
10:00 to build to slightly above working weight for the ground-to-overhead – can be snatch or clean & jerk
+
5 sets for total reps:
3:00 of [300m run + rounds in remaining time of (3 ground-to-overhead + 3 bar-facing burpees)]
:60 rest
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5:00-10:00 coach-led mobility

Squat & pull strength + EMOM

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
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Every :90 for 15:00 (5 sets):
1st: 3 front squats
2nd: 1-2 strict supinated CTB pull-ups – weight or band-assist as needed to ensure challenging sets within the rep range
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar or 1-5 muscle-ups (ring and/or bar)
2nd: 10 dual DB @ shoulders walking lunges
3rd: 10-50 double-unders
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5:00-10:00 coach-led mobility

Weightlifting tech + recovery + accessory

5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank
30 single-unders
+
Every :60 for 10:00 (10 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
20:00 easy aerobic work of choice – can cycle between row/bike/ski/run or stick with 1 modality throughout
+
bis/tris!

Partner comp

Weightlifting tech + easy pre-comp EMOM

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
1 snatch pull
1 power snatch
1 overhead squat
2-3 wall walks or 2-6 mat lengths handstand walk
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar (10 sit-ups if competing tomorrow)
2nd: 10 single DB box step-overs (unweighted if competing tomorrow
3rd: :30 row/bike/ski @ moderate effort
+
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
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
For max static hold time in 15:00:
max hang from bar
max L-sit
200m run
+
5:00-10:00 coach-led mobility