For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
4 laps Farmer’s walk
3 laps bear hug carry
2 laps of [bear crawl the long sides & walking lunge the short sides]
row or equivalent in remaining time
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 30:00 (10 sets):
10 alternating goblet box step-ups
50′ heavy Farmer’s walk or heavy bag/ball bear hug carry
200m run or row/bike/ski equivalent @ light/moderate effort
+
3 sets:
20 alternating DB curls
10-15 V ups
OR
mobility work
Hinge strength & press gymnastics + barbell chipper
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 snatch
1 clean
1 deadlift
1-3 wall walks or 3-6 wall-facing handstand push-ups
+
For load/time w/7:00 cap:
9 power snatches
18 power cleans
27 deadlifts
*same weight for all 3 movements, goal is heaviest load you still think allows for completion under the cap (snatches will be the limiter, and are likely to take 2:00-3:00 if they weight is appropriate)
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
120/105/90 (MM/MF/FF) row calories
800m run
60 power cleans, up to 135/95
800m run
120 burpees (or 60 strict handstand push-ups)
*runs are performed together, partners trade off all other work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
3 clean- or snatch-grip deadlifts, 31X1
6-12 strict handstand push-ups or seated DB shoulder presses
+
AMRAP in 7:00:
3 bar-facing burpees
3 power cleans or power snatches, light/moderate up to 135/95
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility
