Dynamic mobility work – coach-led

AMRAP in 18:00 in teams of 3:
150 deadlifts, up to 135/95
120 hang power cleans
90 bar-facing burpees
Max calories in any remaining time – each team gets a single bike, rower, or ski erg – your choice
*teammates trade off all work as desired, tagging at each switch
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optional abs/bis/tris of choice

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3 sets as warm-up:
:10 switch grip hanging
:20 plank march
5-10m duck walk

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the ground, 33X1
2nd: 1-2 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
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AMRAP in 6:00:
12 single-arm DB overhead walking lunge steps – 6 steps away from the rig, 6 steps back
12 toes-to-bar
*heavy on the DB, can switch switch sides at any point or stay all on 1 side, your choice, I don’t care!
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10 GHD hip extensions
15m unweighted walking lunges
:20 handstand hold

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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24:00 steady movement (3 rounds on a running clock):
2:00 easy bike/row/ski
:30 hollow hold
2:00 easy bike/row/ski
:30 Sorensen or superman hold
2:00 easy bike/row/ski
:30/side plank
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5:00-10:00 mobility work – coach-led

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3 rounds easy:
10 air squats w/:01 pause in the hole
:15/side plank – star if possible
5/side single-arm DB suitcase deadlifts

12:00 to build to a 5RM/side single-arm DB hang clean & jerk (so 5 consecutive reps on each side, can rest between sides as needed)
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Every 4:00 for 4 sets:
20 Russian kettlebell swings
20 burpees
*work should be completed in roughly 2:00 each round, cut reps a bit from the beginning if that’s not achievable
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5:00-10:00 mobility work – coach-led

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3 rounds for completion as warm-up:
15 single-unders
10 alternating toe touches from plank
15m walking lunges
15m bear crawl

Every 2:30 for 15:00 (6 sets):
3-4 back squats, 30X1
*build from light/moderate to heavy w/goal of finishing just a bit heavier than last week’s 4-5, and practice a few kip swings between sets
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For time w/9:00 cap:
45 pull-ups
90 double-unders or 180 single-unders
45 wall balls
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5:00-10:00 coach-led mobility

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2:00 easy bike/row/ski/run
3 sets of (5/side single-leg DB/KB Romanian deadlifts + 10 alternating toe touches from plank)
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Every :90 for 15:00 (5 sets of each):
1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support
2nd: 3 snatch-grip deadlifts, 31X1
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4 rounds for time w/8:00 cap:
20 alternating DB snatches
20 abmat sit-ups
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5:00-10:00 coach-led mobility

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