3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 10:00 (5 sets):
2 snatch pulls or clean pulls
2 power snatches or power cleans
*moderate loads
*snatch if you cleaned Monday, clean if you snatched Monday, your choice if you weren’t here
+
3 rounds for time w/12:00 cap:
75 double-unders
15 dual DB deadlifts
9 dual DB shoulder-to-overhead
*same DBs for both movements, should be heavy for the s2o
OR
3 rounds for time w/12:00 cap:
75 double-unders
15 deadlifts, 225/155
6 mat lengths handstand walk (3 mats out & back)
+
3 sets not for time:
10/side band external rotations
10/side band internal rotations
:20 supine plank
3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
20:00 to build to a power snatch and/or power clean & jerk heavy single for the day
+
For time:
500m row
30 burpees w/lateral hop/step over the row
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/partner w/27:00 cap:
1500m row
100 single-arm DB thrusters
100 toes-to-bar
100 single DB box step-overs
1500m row
*partners trade off all work as desired w/only 1 working at a time
*same DB for thrusters & step-overs
+
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 strict pull-ups
+
Every 2:00 for 12:00 (6 sets):
1 power clean
1 shoulder-to-overhead
1 power clean
*build to tough, can drop & reset before 2nd clean
+
For time w/12:00 cap:
3 rounds of [5 wall walks + 10 tough dual DB power cleans]
800m run
OR
For time w/12:00 cap:
600m run
30 strict handstand push-ups
30 alternating DB snatches, 75/50+
+
5:00-10:00 coach-led mobility
