3 sets as warm-up:
10 hollow/arch swings
10 light bent-over band rows
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
5/side band external rotations
+
21-15-9 for time w/10:00 cap:
Dual DB/KB front squats
Pull-ups
OR
For time w/10:00 cap:
9-7-5 squat cleans, 205/145
21-15-9 CTB pull-ups
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
5 push-ups w/alternating toe touches from top
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
+
Every 2:30 for 15:00 (6 sets):
2 front squats, 30X1
OR
15:00 to build to a tough sets of 1 hang squat clean from just below the knees + 1 front squat
+
For total reps:
:60 double-unders
:60 rest
:60 moderate DB thrusters OR thrusters @ 115/75
:60 rest
2:00 toes-to-bar
:60 rest
:60 thrusters
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
30 light band good mornings
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ very easy effort:
20 med ball Russian twists (each direction = 1)
20 alternating reverse lunges or box step-ups w/med ball
20 med ball ground to overhead
200m jog w/med ball
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
10 alternating toe touch from plank each rep
:10-:20 hang from bar
5 prisoner Kang squats
+
6 sets @ sustainable effort:
2:30 of [3 power snatch singles + 10-15 solid push-ups (or 5-10 strict handstand push-ups) + row/ski/bike calories in remaining time]
2:30 rest
+
5:00-10:00 coach-led mobility work

notes: same idea as 2 weeks ago – moderate/tough loading that allows for quality reps throughout, can adjust a bit set-to-set as needed… can opt for power cleans instead of snatches if overhead positions are limited from either a mobility or stability standpoint

3 sets as warm-up:
10 hollow/arch swings
10 light bent-over band rows
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2 back squat, 40X1
10 light bent-over band pull-aparts
+
For time w/10:00 cap:
50 wall balls
45 pull-ups
400m run
OR
For time w/10:00 cap:
400m run
4 rounds of [5 muscle-ups (ring or bar) + 15 wall balls @ 30/20 to 10]
+
5:00-10:00 coach-led mobility