3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
3/side single-leg prisoner good mornings
15-30 single-unders
+
Every 3:00 for 15:00 (5 sets):
1 power clean
2 split jerks
*continued emphasis on improved positions & speed
+
For time w/10:00 cap:
30 ground-to-overhead, moderate
150 double-unders
*can partition all work as desired or go straight through with the goal of getting through all 180 reps as quickly as possible or completing as many reps as possible within the 10:00 cap
*if proficient in both movements select the heaviest load that still allows you a chance to complete the work within the time cap
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
1000m row
50 thrusters, 45/35 or light DBs
30 pull-ups – CTB if fairly proficient
*partners trade off as desired throughout
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip or snatch-grip deadlift, 31X1
1 slow & controlled wall walks or 1-2 mat lengths handstand walk
+
10 rounds for time w/10:00 cap:
5 bar-facing burpees
5 light/moderate power cleans, up to 115/85
OR
10 rounds for time w/10:00 cap:
5 strict handstand push-ups
10 alternating DB snatches, 50/35
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
5 table hold to L-sit w/pause at each end
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
+
15:00 @ easily sustainable effort:
1/side lap around the gym single-arm KB/DB/wall ball overhead carry
:30-:60 relaxed hang from bar
:60 wall sit
500m row
+
5:00-10:00 coach-led mobility
2-3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a challenging hang squat snatch or hang squat clean triple
+
5 sets for reps @ sustainable effort:
:60 strict pull-ups
:60 of [1 squat clean + 2 alternating reverse lunges]
:60 row/bike/ski calories
:60 rest
*tough load w/your choice DB or barbell for the clean & lunge complex, heavy enough that you’ll need to break at least once each round (more breaks is fine, too)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
3/side single-leg prisoner good mornings
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 split jerks
*this will be tech work for most today, w/emphasis on improved positions & speed
+
4 rounds for time w/a partner:
15 Russian kettlebell swings
9 burpees
21/18 row calories
9 burpees
15 Russian kettlebell swings
*partners trade off completed rounds so that each does 2
+
5:00-10:00 coach-led mobility
