3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
10 alternating toe touches from plank
5 slow prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 barbell shoulder presses, 11X1
2nd: 4-6 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week again
+
AMRAP in 10:00:
300m run (or equivalent row/ski/bike)
30 alternating DB snatches
OR
AMRAP in 10:00:
400m run
20 power snatches, 95/65
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 22X1
1 strict supinated pull-up – build to a max (weighted/assisted as needed)
+
AMRAP in 10:00:
75 air squats
50 toes-to-bar
75 air squats
100 push-ups
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00:
40 burpees
120 double-unders
40 dual DB hang cleans
800m run
*partners trade off in-gym work as desired but must complete the runs together
+
bis/tris/abs of choice or easy walk cool-down
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 3 squat clean or 3 squat snatch singles (so drop & reset each rep
2nd: max unbroken strict pull-ups (band-assist if needed to get at least 5 each round)
+
For time w/12:00 cap:
60-50-40 med ball sit-ups (med ball touches ground over head and in front of hips)
60-50-40 alternating box step-ups w/holding med ball OR alternating pistols if proficient
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
1-2 standing broad jumps
+
5:00-10:00 movement prep
+
For load every 4:00 for 6 sets:
3 power cleans or 3 power snatches
10-15 solid push-ups, 5-10 strict ring dips, or 5-10 strict handstand push-ups
200m row or equivalent run/ski/bike
+
3 sets not for time:
15/side band external rotations
15/side band internal rotations
