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

Gymnastics skill + carries & aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
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 @ moderate effort:
200m single-arm KB overhead carry
200m single-arm KB front rack carry
200m single-arm KB Farmer’s walk
row/run/bike/ski in remaining time
*switch arms as desired but don’t that guy down!
+
5:00-10:00 coach-led mobility

Hinge & press strength + couplet

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
3 power snatches – moderate & solid
6-9 dual DB bench press
+
For time 10:00 cap:
400m run
40 Russian kettlebell swings
200m run
20 burpees
+
3-5 sets:
10-15 band curls
10-15 band tricep pressdowns
OR
mobility work
*both if time allows

Squat/pull intervals + AMRAP

3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
:90 of [3 squat clean singles + max in remaining time strict pull-ups or ring muscle-ups]
: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 pull-ups
6 heavy and/or high wall balls
+
5:00-10:00 coach-led mobility