3 sets as warm-up:
5 scap pull-ups
7 scap push-ups
9 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate
2nd: 2-3 strict pull-ups – use band assistance or add load to make 2-3 challenging
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For time w/9:00 cap:
900m row
60 air squats
30 pull-ups
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

30:00 @ easily sustainable effort:
1 mile bike or 600m ski erg or 800m row
:60 front leaning rest on ground
200m light Farmer’s walk
60 single-unders
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
5 scap push-ups
5 Russian kettlebell swings
5 goblet squats

10:00 to build to a challenging hang power snatch
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Every :60 for 8:00 (4 sets of each):
1st: 5-10 perfect push-ups
2nd: 10 unbroken Russian kettlebell swings
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For time:
10 heavy alternating DB snatches
15 burpees
200m run
+
5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
:30 bent hollow hold
15m bear crawl
12 alternating reverse lunges w/single DB overhead (switch arms after 6 each round)

Every 3:00 for 5 sets:
6 back squats, 20X1
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3 sets for total reps, picking up where you left off each set:
2:00 of [4 pull-ups + 4 toes-to-bar + 4 alternating dual DB reverse lunges + 4 dual DB squats]
2:00 rest
*same DBs @ shoulders for both movements
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
15m bear crawl

Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts, 31X1 – moderate w/perfect positions throughout
2nd: 3-6 strict handstand push-ups or 6 DB Z presses, both @ 20X2 tempo
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For load w/6:00 cap:
30 power clean & jerks, power snatches, or power cleans – your choice movement & load, goal is the heaviest load you can safely complete in under 5:00
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner w/20:00 cap:
400m run or 500m row
10 thrusters, 75/55
400m run or 500m row
20 thrusters
400m run or 500m row
30 thrusters
400m run or 500m row
40 thrusters
400m run or 500m row
50 thrusters
*split all work as desired w/only 1 partner working at a time, either all runs or all rows
+
optional abs/bis/tris of choice

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