Dynamic mobility work – coach-led

5:00-10:00 clean & jerk tech work w/a partner, just a few reps each to prep for Monday, everything light/moderate

AMRAP in 20:00 w/a partner:
5 toes-to-bar
10 hand-release push-ups
10 kettlebell swings (overhead, or at least higher than Russian)
*partners trade off completed full rounds
+
optional abs/bis/tris of choice

Post result to comments.

3 sets as warm-up:
3 pvc passthroughs
3 pvc overhead squats, 2220
10 alternating toe touches from plank
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 front squat from the ground (so either 1 squat clean OR 1 power clean + 1 front squat)
2nd: 2-3 strict weighted pronated pull-ups
+
3 sets for reps:
2:30 of (500/400m row + max remaining time squat cleans @ 135/95 [OR max in remaining time dual front squats if clean technique is a limiter])
2:30 rest
+
5:00-10:00 coach-led mobility

Post results to comments.

2 rounds as warm-up:
3 prisoner air Kang squats, 5050
:30 hollow rock
12 alternating toe touches from plank

Every :60 for 15:00 (5 sets of each):
1st: 3 hang power cleans from above the knees
2nd: 6 L single-arm DB Z presses
3rd: 6 R single-arm DB Z presses
+
For time:
20 alternating DB snatches
20 alternating DB hang clean & jerks
20 burpees
+
5:00-10:00 coach-led mobility

Post results to comments.

2 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
10/side very light band external rotations
10/side very light band internal rotations
:20 hollow rock

Every 3:00 for 15:00 (5 sets):
3 back squats, 4010
+
12:00 @ moderate effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement practice:
12 wall balls
25’ lunge to rig w/ball on shoulder
12 pull-ups
25’ lunge to wall w/ball on shoulder
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:20 relaxed hang from bar
+
3-5 rounds easy:
1-3 deadlifts or Russian kettlebell swings, working up to RX or scaled weights
1-3 handstand push-ups or hand-release push-ups
+
3:00 row or bike @ moderate effort

AMRAP in 9:00:
21-15-9 of (deadlifts @ 225/155 + handstand push-ups)
21-15-9 of (deadlifts @ 315/205 w/50’ handstand walk after each set)
OR
AMRAP in 9:00:
21-15-9 of (deadlifts @ 135/95 + hand-release push-ups)
21-15-9 of (deadlifts @ 185/135 w/50’ bear crawl after each set)
OR
AMRAP in 9:00:
21-15-9 of (Russian kettlebell swings + hand-release push-ups)
21-15-9 of (Russian kettlebell swings + 10 burpees after each set
+
10:00 coach-led mobility