3 sets as warm-up:
15m/side 1-arm overhead carry
5 goblet squats w/:03 pause in the hole
:15-:30 2-arm hang from bar

A. Snatch, 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient
B. Back squat, 2-2-2-2, 30X0 – still no pause @ top; begin a set every 2:30
+
For time w/a 9:00 cap:
21 pull-ups
DB thrusters
15 pull-ups
15 DB thrusters
9 pull-ups
21 DB thrusters
*select a pull variation and DB load that will require a few breaks throughout but still allow for the work to be completed under the cap
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
:30/side plank

4 rounds:
3:00 upper pressing gymnastics practice
3:00 upper pulling gymnastics practice
3:00 bike/row/ski moderate
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5/side single-leg glute bridges
10 alternating 1-arm DB snatch
:15 hollow hold

10:00 to build to a moderate/tough power clean
+
2:00 rest
+
For reps w/a partner on a 18:00 running clock:
AMRAP in 6:00 wall walks
AMRAP in 6:00 box jumps w/step-down
AMRAP in 6:00 double-unders
*partners trade off every :30, if working solo you’ll work for :30 followed by :30 rest

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
15m unweighted walking lunges
:15-:30 hollow rock
15m bear crawl
:05-:10 chin-over-bar hold

8:00 split jerk tech work – same idea as last week, keep it light and crisp while working perfect footwork & recovery
+
2:00 rest
+
8:00 to build to a challenging (tough but not true max) front squat triple
+
4:00 rest
+
AMRAP in 8:00:
20 toes-to-bar or 20 med ball sit-ups (ball touches ground in front of feet and overhead each rep)
20 wall balls
+
5:00-10:00 coach-led mobility

3 rounds:
3 slow & controlled inchworms
10 alternating 1-arm DB snatches w/:01 pause overhead
:30 hollow hold
+
Every 2:00 for 16:00 (4 sets of each):
1st: 6-6-4-4 close-grip bench press, 30X1
2nd: 15-20 unbroken Russian kettlebell swings, moderate/tough
+
AMRAP in 8:00:
4/side 1-arm DB hang clean & jerk, heavy
8 burpees w/lateral hop over the DB
+
5:00-10:00 coach-led mobility

Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
15 air squats
10 push-ups
5 pull-ups
OR
12 alternating pistols
6 handstand push-ups
3/2 muscle-ups
*partners trade off completed rounds of either option
+
optional bis & tris work of choice

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