Weightlifting tech + couplet + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
5 slow prisoner Kang squats
+
Every :60 for 15:00 (15 sets):
1 hang power clean from anywhere above the knees or 1 hang power snatch from anywhere above the knees
*treat this as tech work like the last few weeks – moderate loads throughout, nothing maximal
+
4 rounds for reps/cals:
:60 burpees
:60 calories – your choice
:60 rest

OR

AMRAP in 11:00:
max handstand push-ups, run 300m every time you break
+
3 sets not for time:
15 band pull-aparts
:30-:60 relaxed hang from bar

Back squat & pull strength + partner triplet

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc Kang squats
+
Every 2:30 for 15:00 (5 sets):
1 back squat
1 strict pronated pull-up (add weight or band assistance to make each set challenging)
+
AMRAP in 15:00 w/a partner:
10 toes-to-bar or 5 muscle-ups
15 wall balls
run to 2nd pole & back
*partners trade off completed movements
+
5:00-10:00 coach-led mobility

Press strength + triplet

3 rounds as warm-up:
10 pvc passthroughs
5 pvc good mornings
10 alternating toe touches from plank
+
Every 2:30 for 15:00 (6 sets):
3 shoulder presses, 21X1
*from the ground, so power clean to begin each set (should be an easy clean again)
+
AMRAP in 9:00:
9 T hand-release push-ups
12 Russian kettlebell swings
18 double-unders
OR
AMRAP in 9:00:
6 dual DB burpee-to-shoulders
6 dual DB shoulder-to-overhead
36 double-unders
+
5:00-10:00 coach-led mobility

Partner choose-your-own chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
2000m row
1.5 mile run
10 widths of gym dual DB walking lunges, held any way
50 dual DB squats
*trade off as desired with only 1 partner working @ time
*must be completed as a chipper, but you can select the order of the movements again like last week
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc Kang squats
5-10 scap pull-ups or strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 power clean
OR
1 snatch-grip deadlift
1 snatch pull
1 power snatch
+
For time w/10:00 cap:
9 power cleans, moderate
3-6-9-12-15 bar-facing burpees
*so 9/3, 9/6, 9/9, 9/12, 9/15
OR
3 rounds for time w/10:00 cap:
15 strict handstand push-ups
15 power cleans, 185/135
+
5:00-10:00 coach-led mobility

Skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
5 YTWs
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 tech work – keep this low in volume since we have more jumping in the next piece
+
15:00 @ sustainable effort:
4 alternating Turkish get-ups
400m row or ski or .6 mile Echo Bike or 800m bike erg or 400m jog
80 single-unders
+
5:00-10:00 coach-led mobility