A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90
B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90
C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90
+
3 rounds steady:
:60 ski erg, row, or Assault Bike
:60 front leaning rest on ground
:60 double-unders
:60 med ball bear hug carry
:60 rest
+
3 sets:
15 band face pulls w/pause @ back
rest as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 power clean – build to a tough single
2nd: :30 perfect push-up, ring dip, or handstand accumulation
+
Every :60 for 12:00 (6 sets):
1st: 4-6 touch-and-go deadlifts, light/moderate – goal is efficient, solid movement over load
2nd: :30 front leaning rest on ground
+
5:00-10:00 coach-led mobility work
3 sets not for time:
5/side 1-arm KB snatch, start light and build a bit if possible
5-10m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 6 x 1 starting @ 90% snatch max & building to 100% for the last 3 reps; begin a rep every :90-2:00
B. Push press, 3 x 6-8 touch-and-go @ shoulders light/moderate – focus on smooth reps; begin a set every 2:00
+
3 rounds for steady reps, pick up where you left off:
4:00 of [12 clean-grip deadlifts @ 185/125 + 16 burpee box jump-overs @ 24/20 + 48 double-unders]
:60 rest
+
3 sets not for time:
:30 Sorensen hold
:60 front leaning rest on ground
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 pull-ups or perfect CTB Australian pull-ups
200 wall balls
400 double-unders
+
a good old-fashioned perfect-plank-off – capped @ 10:00
+
Optional:
bis & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols – to a bench if full range w/flat foot isn’t there yet)
5:00 double-under practice
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: :30-:45 front leaning rest on ground
+
Every :90 for 12:00 (4 sets of each):
1st: 60m (2 x down & back the rig) Farmer’s walk, as heavy as possible
2nd: 200m run hard
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
