3 rounds as warm-up: :15-:30 relaxed hang from bar 5 pvc passthroughs 5 overhead squats w/pvc pipe or empty bar + Every 3:00 for 15:00 (5 sets): 1 hang snatch pull 3 hang power snatches OR 15:00 to build to a hang power snatch max + AMRAP in 7:00: 35 double-unders or single-unders 14 alternating
For completion as warm-up: 15m toe walk 15m heel walk 15m bear crawl 15m walking lunge :30 T superman hold :30 slow plank march :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easy effort: 60m mixed
3 rounds as warm-up: 5 push-ups w/alternating toe touch from plank each rep :10-:15 hang from bar 5 air squats w/alternating reach overhead + 5 sets @ sustainable effort : 3:00 of [5-10 strict pull-ups + 20 wall balls + row/ski/bike calories in remaining time] 3:00 rest + 5:00-10:00 coach-led mobility work notes: select a
3 sets as warm-up: 15 light bent-over band pull-aparts 5/side single-leg prisoner good mornings + Every 2:30 for 15:00 (6 sets): 1 power clean 1 hang power clean 5-10 scap push-ups OR 1 power clean 1 hang power clean 1 split jerk + 2 rounds for time: 20 T hand-release push-ups 20 deadlifts, light/moderate up