3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank 5 slow & controlled ring rows w/a pause at the top 15:00 to build to a tough power clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations,

2 rounds easy: 5 PVC passthrough 5 PVC overhead squat, 2211 10 very light band pull-aparts :20 hollow rock Every 3:00 for 15:00 (5 sets): 2 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on + Every :90 for 15:00

Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner w/only 1 working at a time trading off completed movements: 48 double-unders 16 alternating DB snatches 8 burpees + Optional 10-8-6-4-2 not for time: DB curls Push-ups Glute-ham sit-ups Post result to comments. SCHEDULE NOTICE: we will just hold a single class Monday @ 1030

For completion as warm-up: 500m row easy or .5 mile bike easy 20 jumping switch lunges :30 passive hang from bar or 3 dead hang to inverted or 3 skin the cats 5/side single-arm DB overhead shrugs w/pause @ top Every :60 for 10:00 (5 sets of each): 1st: upper gymnastic practice – your choice