Weightlifting tech/strength + triplet + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 hang power snatch (or hang power clean) from anywhere above the knees
+
5 rounds for time w/10:00 cap:
12 dual DB deadlifts
9 dual DB power cleans
6 dual DB shoulder-to-overhead
+
3 sets:
20 light band curls
10 hanging knee raises
OR
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed 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
+
20:00 @ easily sustainable effort:
50’/side single-arm KB/DB/med ball overhead carry
100’/side single-arm KB/DB Farmer’s walk
200′ shuttle run
400m row or equivalent
+
5:00-10:00 coach-led mobility

Single-leg & upper pulling strength + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 12:00 (4 sets of each):
10 steps dual DB or sand bag walking lunges – held anyway
10 Australian CTB pull-ups
+
AMRAP in 15:00:
5 dual DB squats, moderate/tough
10 V ups
20 calories
+
3-5 sets:
:30/side plank
15 light band pull-aparts or face pulls
OR
mobility work

Hinge & upper press strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
2 clean-grip deadlift singles (pause & reset between reps)
4-8 dual DB bench press
+
AMRAP in 9:00:
9 burpees or 9 strict handstand push-ups
15 Russian kettlebell swings
42 double-unders
+
5:00-10:00 coach-led mobility work

Squat & upper pull strength + couplet

3 rounds as warm-up:
3 pull-ups
6 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
3-2-2-1-1 overhead squats or front squats, 20X1
3-2-2-1-1 strict pronated pull-ups – band-assist or load as needed to make all sets/reps unbroken & challenging
+
For time w/9:00 cap:
90 steps dual DB walking lunges
45 pull-ups
*partition as desired to get your fastest time
+
5:00-10:00 coach-led mobility

In-house comp!