3 rounds as warm-up:
10 pvc hang muscle snatches
5 pvc overhead squats
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 3 hang power snatches
min 6-10: 2 hang power snatches
min 11-15: 1 hang power snatch
+
For time w/10:00 cap:
45 dual DB deadlifts
35 dual DB hang power cleans
25 dual DB shoulder-to-overhead
OR
5 rounds for time w/10:00 cap:
9 deadlifts, 155/105
7 hang power cleans
5 shoulder-to-overhead
+
3 sets:
a few alternating single-leg toes-to-bar
:30/side plank
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
10 alternating Turkish get-ups w/windmill
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :45 wall sit
+
20:00 @ sustainable effort:
100′ plate or dual DB overhead carry
200′ Farmer’s walk or bear hug carry – your choice
400m row or equivalent
+
5:00-10:00 coach-led mobility
Hinge & isometric shoulder strength + triplet options + accessory
3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
5 rounds for time w/7:00 cap
5 hang power cleans, up to 135/85
10 T hand-release push-ups or handstand push-ups
20 double-unders
*hang power clean load should allow for an unbroken 5 reps
OR
For time w/7:00 cap:
21 hang power snatches, 115/75
42 handstand push-ups
84 double-unders
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 20X1
2 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 10:00:
1000/900m row/ski or 2000/1800m bike erg or 1.4/1.2 mile Echo Bike
max in remaining time {5 toes-to-bar + 10 wall balls]
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 burpee broad jumps
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 400m run + 500m ski erg + 400m run
2nd: 400m run + 50m sled pull + 400m run
3rd: 400m run + 50m sled push + 400m run
4th: 400m run + 1000m bike erg + 400m run
+
bonus:
2:00 max distance Farmer’s walk – pick up a heavy pair of KBs or DBs and walk as far as possible w/12.5m turnarounds
notes/intent:
*adjust distances if needed to ensure at least 2:00 rest
*50m = 2 x 12.5m over & back
*can do this solo or w/a partner – if going with a partner perform all runs together and split the in-gym work as desired
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100/90/80 (MM/MF/FF) calories
600′ plate overhead carry, 45/35
30 power cleans, moderate up to 185/125
100/90/80 calories
60 deadlifts, same weight as cleans
30 wall walks or mat lengths handstand walk
*split all work as desired w/only 1 partner working at a time
*your choice row/bike/ski/Runner
*power cleans should be able to be done in quick singles or possibly touch-and-go sets throughout
+
bis/tris/abs of choice or easy walk cool-down
