2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
10 alternating front rack or overhead reverse lunges, light & smooth from the ground
+
5 sets for reps:
2:00 of [12/9 calories + 3 dual DB squat cleans + 3 dual DB thrusters + 3 dual DB squats + max in remaining time CTB pull-ups (or other challenging upper body pull)]
:60 rest
+
3 sets:
10 dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets)
1 power clean – build to a heavy
6 (so 3/side) alternating DB Z presses
+
AMRAP in 7:00:
1-2-3-4… wall walks
2-4-6-8… hang power cleans, light/moderate up to 135/95
OR
AMRAP in 7:00:
1 hang power clean, 185/125
20′ handstand walk (10′ out & back)
2/20′
3/20′
and so on, adding 1 to the hang power cleans every round but keeping the HSW the same throughout
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
2 strict pronated CTB strict pull-ups – weight or band-assist as needed to ensure challenging doubles each set
+
AMRAP in 10:00:
5 pull-ups or 5 CTB pull-ups if even quick singles are manageable
10 wall balls
20 double-unders
+
5:00-10:00 coach-led mobility
3 rounds easy:
10 pvc passthroughs
5 pvc overhead squats
10 alternating toes-to-touches from plank
+
Every :90 for 12:00 (8 sets):
1 clean pull
1 hang clean from just below the knees
1 jerk
+
3 sets:
2:00 bike/row/ski
2:00 bike/row/ski – different from the 1st
2:00 of [10 glute bridges + 10 alternating V ups]
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
24 bar-facing burpees or handstand push-ups
24 dual DB hang power cleans
24 calories
24 alternating DB snatches
*partners trade off all work as desired w/only 1 working @ a time
*same DB load(s) for HPC & snatches
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 overhead squats
5 dual DB bent-over rows
+
5 rounds for time w/10:00 cap:
10 front squats, moderate up to 135/95 from the ground (full squat clean counts as 1st rep)
10 toes-to-bar or 5/3 bar muscle-ups
+
5:00-10:00 coach-led mobility
