3 rounds as warm-up:
10 alternating dead bugs
10 kettlebell swings
1 slow & controlled wall walk
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 halting clean-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6-10 (3-5/side) alternating DB Z press w/short pause @ the top of each
+
10 rounds for time w/10:00 cap:
3 power cleans, moderate up to 185/125 or 3 power snatches up to 135/95
3 bar-facing burpees or 3 mat widths handstand walk
*load should encourage singles on the cleans but still allow for :60 or less per round
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
400m run
20 pull-ups
60 dual DB walking lunges
20 toes-to-bar
400m run
20 pull-ups
60 dual DB walking lunges
20 toes-to-bar
400m run
20 pull-ups
60 dual DB walking lunges
20 toes-to-bar
400m run
*DBs can be held any way, for a nice little challenge go overhead for the 1st, shoulders for the 2nd, and sides for the 3rd
*partners run together, but trade off all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
*light DB on this, step-overs should be relatively smooth
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean & jerk or power snatch – build to moderate/tough if feeling good
+
For time w/10:00 cap:
40-30-20 alternating DB snatches, light/moderate
10-15-20 burpees w/lateral hop/step over the DB
OR
For time w/10:00 cap:
30 power cleans, 135/85
30 strict handstand push-ups
+
3-5 sets:
10-12 alternating DB curls
:30 hollow hold
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
Farmer’s walk to the 1st pole & back
Sandbag or med ball carry to the 2nd pole & back
Run to the 4th pole & back
*goal is unbroken carries!
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 hang squat snatches or hang squat cleans
5-10 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets for reps/calories:
:60 toes-to-bar or solid V ups
:60 wall balls
:60 calories
:60 wall balls
:60 rest
+
3-5 sets:
:30/side plank
8-10 band pull-aparts or face pulls
OR
mobility work
