3 rounds as warm-up:
5m inchworm, slow & controlled
:05-:10/side 1-arm hang from bar or ring OR :20 passive hang from bar
10 air squats w/short pause in the hole
+
8:00 to build to a heavy squat clean for the day
4:00 rest
Every :60 for 8:00 (8 sets):
4 challenging but unbroken thrusters (from the ground, squat clean counts as bottom of 1st thruster)
4 CTB pull-ups OR comparable upper pull, must be unbroken
4:00 rest
AMRAP in 4:00:
60m unweighted walking lunges, hands behind head
400m run
max in remaining time of abmat sit-ups, hand touching temples throughout
+
5:00-10:00 coach-led mobility work
AMRAP in 15:00 w/a partner, partners must alternate completed movements:
75 double-unders
15 burpees
5 power cleans
*should be a challenging load that can still be done in quick singles
+
optional 3 sets not for time:
16 alternating 1-arm DB curl & press
10 glute-ham sit-ups
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top)
Every :90 for 15:00 (5 sets of each):
1st: 2 back squats, 30X1
2nd: max (-2) strict pull-ups (band assist if needed)
+
2 rounds for time w/12:00 cap:
200m run
20 wall balls
200m run
20 toes-to-bar or hanging knee raises or sit-ups
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5/side bottoms up KB press + 15m bottoms up KB overhead carry after 5th rep each set
5/side reverse lunge to knee lift
Every :90 for 15:00 (10 sets):
1 snatch pull
1 power snatch
1 hang power snatch
*keep these light/moderate & crisp
**if overhead position is a major limiter
+
2 sets for times – each as fast as possible:
250m row or .3 mile bike
20 burpees
15 Russian kettlebell swings, tough unbroken
3:00 rest (or pair up with someone and rest while they go)
+
5:00-10:00 coach-led mobility work
3 sets as warm-up:
6 v-ups
6/side 1-arm DB hang clean & jerk
18 alternating hip hinges
Every 2:30 for 4 sets:
6 bent-over barbell rows, 20X0 – slight bend in knees, big hinge at the hips, no pause @ the top this week but ensure back touches abdomen
*accumulate 5 overhead squats w/a band/pvc/empty bar while resting, emphasis remains on improving range of motion and overhead position w/a :01-:02 pause in the hole each rep
+
AMRAP in 8:00:
8 pull-ups
16 tough 1-arm DB thrusters, switch arms every 4 reps
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
5m inchworm, slow & controlled
5 pull-ups
10 air squats
10 Russian kettlebell swings
+
8:00 to build to a heavy power clean for the day
4:00 rest
4:00 AMRAP power cleans @ 90% of today’s heavy single
4:00 rest
Every :60 for 8:00:
4 deadlifts @ 90% of today’s heavy clean single
4 handstand push-ups or 4 bar-facing burpees
+
5:00-10:00 coach-led mobility work
