Pre-comp EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every :60 for 32:00 (8 sets of each):
1st: 3 snatch-grip deadlift, 31X1
2nd: 2-3 wall walks or 8-12 push-ups or 4-6 mat lengths handstand walk
3rd: 8-12 alternating box step-ups or alternating pistols
4th: 8-12 calories – your choice bike/row/ski erg
*if competing tomorrow, keep everything light and on the lower end of the rep ranges
+
5:00-10:00 coach-led mobility

Gymanstics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
200m run
20 calories – your choice bike/row/ski
200′ (4 x 25′ out & back) carry of choice – Farmer’s walk, front rack, bear hug, overhead
+
5:00-10:00 coach-led mobility

Weightlifting tech + intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every :90 for 15:00 (10 sets):
1 overhead squat or 1 hang squat snatch – moderate & solid reps, treat as tech work
+
3 sets for total calories:
3:00 of [12 wall balls + 12 toes-to-bar + 12 wall balls + 300′ shuttle run + max in remaining time calories]
:60 rest
+
3 sets:
10/side band Pallof press
:30/side plank
OR
mobility work

Hinge & upper press strength + chipper

3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlifts, 21X1
10 alternating DB/KB Z presses
+
For time w/8:00 cap:
400m run
40 DB hang power snatches, moderate/tough – can switch arms as needed throughout
40 line-facing burpees
+
5:00-10:00 coach-led mobility

SL & upper pull strength + AMRAP

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell on back reverse lunges
3-4 pronated strict pull-ups – band-assist or weight as needed to make 3-4 unbroken & challenging
+
AMRAP in 10:00:
4 dual DB thrusters
6 pull-ups
24 double-unders
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 power clean
1 push jerk
1 split jerk
*light loads w/emphasis on improving jerk tech
+
AMRAP in 15:00:
15 double-unders
150m row or ski erg
15 double-unders
15 V ups
+
bis/tris!