2 sets as warm-up:
10 alternating 1-arm DB snatch w/:01 pause overhead
15 air squats w/pause in the hole
:20 2-arm hang from bar

A. Pause snatch (:01 pause 2-3″ off ground), 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient
B. Back squat, 3-3-3-3, 30X0 – so no pause @ top; begin a set every 2:30
+
3 rounds for time w/a 10:00 cap:
10 power cleans, up to 135/95
60 double-unders
*if clean technique/efficiency/comfort is a limiter opt for 20 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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

8:00 bike/row/ski @ 70% effort, start every 2:00 (so @ 0, 2, 4, & 6) w/an upper pressing gymnastics movement/progress that will take :20-:30 to complete
4:00 rest
8:00 bike/row/ski @ 70% effort, start every 2:00 (same structure as the 1st 8:00) w/an upper pulling gymnastics movement/progression that will take :20-:30 to complete
4:00 rest
8:00 of continuous movement:
30m Farmer’s walk
30m bear crawl
30m med ball bear hug or double KB front rack carry
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5/side single-leg glute bridges
5/side single-arm DB hang clean & jerk w/:01 pause overhead
5 hollow to superman rolls

Every :90 for 24:00 (4 sets of each):
1st: :60 max strict pull-ups – use band assistance that allows for at least 5 reps by the last set
2nd: max L-sit hold on benchs/parallettes/box – select a variation that allows for at least :20-:30
3rd: 10 box step-overs w/single KB/DB held in any fashion
4th: :60 double-unders

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
15m unweighted walking lunges
10 alternating toe touches from plank
15m bear crawl
:05-:10 chin-over-bar hold

8:00 split jerk tech work @ very light loads – emphasis on footwork during both split and recovery
+
2:00 rest
+
8:00 to build to a challenging (tough but not true max) clean-grip deadlift triple
+
4:00 rest
+
AMRAP in 8:00:
20 calories – your choice bike/row/ski
20 burpees
+
5:00-10:00 coach-led mobility

2:00 easy bike/row/ski
+
2 rounds:
3 slow & controlled inchworms
12 light goblet squats
:30 hollow hold
+
Every :90 for 15:00 (5 sets of each):
1st: 2 squat cleans (or 2 x 1 power clean + 1 front squat) + 2 front squats
2nd: 4-6/side 3-point DB rows, 20X0 – no hold @ the top this week
*moderate/tough loads you can move perfectly for both
+
For time w/12:00 cap:
30 toes-to-bar
45 air squats
120m heavy Farmer’s walk (4 x down & back on rig)
45 air squats
30 toes-to-bar
*sub anchored sit-ups for toes-to-bar if you think the TTBs won’t allow you to finish under the cap
+
5:00-10:00 coach-led mobility

Dynamic mobility work – coach-led

For time in teams of 2, split all work as desired w/only 1 partner working at a time:
100 double-unders
100 deadlifts, up to 185/125
100 double-unders
100 burpees w/lateral hop over the bar
100 double-unders
+
optional bis & tris work of choice

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