2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 toes-to-bar or hanging knee raises
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Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: 2-3/side 3-point DB rows – heavy!
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For time w/9:00 cap:
3-6-9-and so on tough pull-ups – CTB, strict, chin-over, etc.
6-12-18-and so on alternating DB reverse lunges w/DBs @ shoulders or overhead OR alternating pistols if already proficient
*so add 3 reps to the pull-ups & 6 reps to the lunges each round
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5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
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5:00 to clean or snatch prep
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5 sets for load/completion:
:60 to complete 3 power cleans or 3 power snatches
:60 strict handstand push-ups or perfect push-ups
:60 calories @ moderate effort- your choice bike/row/ski
:60 rest
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3 sets not for time:
3-6/side single-arm DB external rotations
:10-:20/side star plank
3 rounds as warm-up:
5 scap push-ups
:10-:20 relaxed hang from bar
10 steps toe walk
10 steps heel walk
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5:00-10:00 standard practice/warm-up – limit total reps, this is a shoulder fatigue workout…
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For time w/15:00 cap:
1/3/6/9/15/21 wall walks
10/30/60/90/150/210 double-unders
*so 1/10, 3/30, and so on…
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5:00-10:00 coach-led mobility
3 sets as warm-up:
6 prisoner Kang squats
6 v ups
6 scap push-ups, 1111
Every :60 for 14:00 (7 sets of each):
1st: 1 power clean or power snatch, build to moderate/tough as prep for the AMRAP
2nd: 1-2 slow & controlled wall walks
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AMRAP in 7:00:
7 power cleans or power snatches, 95/65
7 burpees w/lateral hop over the bar
21 double-unders
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5:00-10:00 coach-led mobility
AMRAP in 20:00 w/a partner:
20 pull-ups
40 double-unders
40 wall balls
40 double-unders
*split all work as desired w/only 1 partner working at a time
*if you’re solid at all movements, go w/CTB & heavy wall balls even if that means getting fewer rounds
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optional abs/bis/tris of choice
