Squat & upper pull strength + AMRAP + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
3-5/side DB rear foot elevated split squat
3-5/side 3-point DB rows
+
For time w/10:00 cap:
400m run
30 toes-to-bar
200m run
100′ dual DB walking lunges (2 x 25′ out & back)
+
3 sets:
15 glute bridges w/a squeeze at the top
:15/side star plank

Hinge/press intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
:90 of [3 power clean singles (or power snatch) + max in remaining time wall walks (or strict handstand push-ups or handstand walk)]
:90 rest
*build to a challenging on the cleans as long as the 3 singles can be completed in about :30 each round
+
AMRAP in 6:00:
6 dual DB Devil’s press
24 double-unders
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 2 front squats, 22X1
2nd: 2-4 strict pronated CTB pull-ups – band-assist or load as needed to ensure 2-4 challenging unbroken reps each set w/solid CTB contact at the top of each
+
For total reps:
3:00 of [run to 3rd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 2nd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 1st pole & back + max in remaining time strict pull-ups]
*if no strict pull-ups perform Australian CTB pull-ups in a tough set-up
+
5:00-10:00 coach-led mobility

Weightlifting tech work + easy aerobic

3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 tall snatch
1 snatch
+
15:00 @ easy effort:
300m row
400′ shuttle run (8 x 25′ out & back)
50′ bear crawl
+
bis/tris!

In-house comp!

E1/2: for load/time
E3: for time
E4: for reps

Pre-comp lifting & EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1 – light if competing tomorrow
3-6/side 3-point DB rows
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 strict pull-ups
2nd: 5-15 push-ups
3rd: 10 alternating box step-ups or alternating pistols
+
5:00-10:00 coach-led mobility