3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
2 standing broad jumps – sub-max, but build in effort as you go
+
6 sets:
3:00 of [5 overhead squats or fronts squats (from the ground, full-depth snatch or clean counts) + 400m run (or equivalent) + max pull-ups (CTB or BMU if possible) in remaining time]
2:00 rest
*heavier loads on the barbell are more important the maxing they gymnastics at the end
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 burpee toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 3 power cleans
2nd: 3-5 dual DB shoulder press – your choice standing/seated/Z
+
For time w/7:00 cap:
30 ground-to-overhead any way, up to 185/125
OR
For time w/7:00 cap:
30 power cleans, tough up to 185/125
30 shoulder-to-overheads
+
5:00-10:00 coach-led mobility
10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :90 for 15:00 (10 sets):
1 tall clean or tall snatch w/pause in the hole
1 tall clean or tall snatch (no pause in the hole)
+
10:00 @ moderate effort:
15 med ball sit-ups
20 walking lunges w/med ball held any way
250m row or run/bike/ski equivalent
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1.5 mile run
100 toes-to-bar
100 push-ups
200 wall balls
100 push-ups
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
: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
+
15:00 @ moderate/sustainable effort:
30m bear crawl
30m Farmer’s walk
300m row
300m run
+
5:00-10:00 coach-led mobility
