3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
5 prisoner good mornings
20 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 split jerk
*continued emphasis on improved positions & speed, but if things feel good you can build to a heavy final set
+
For time w/a partner w/15:00 cap:
600m row
60 ground-to-overhead, moderate
600m row
*partners trade off every 300m row and every 10 ground-to-overhead (can use seperate loads, should each have a weight that allows for quick singles throughout)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats, 2211
:20 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
2 1 & 1/4 front squats
6 scap pull-ups or 3/side single-arm scap pull-ups
+
AMRAP in 7:00:
3 dual DB thrusters
3 toes-to-bar
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 thruster, 155/105
1 muscle-up
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
40 row calories
10 handstand push-ups or 10 burpees
30 dual DB hang power cleans
10 handstand push-ups or 10 burpees
+
bis/tris/abs of choice or easy walk cool-down
2-3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a challenging hang power snatch or hang power clean double
+
5 sets for reps @ sustainable effort:
:60 wall walks
:60 of [1 deadlift + 1 power clean + 1 hang power clean]
:60 rest
*tough load w/your choice DB or barbell for the clean & lunge complex
+
5:00-10:00 coach-led mobility
