Weightlifting tech + easy pre-comp EMOM

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 snatch pull
1 power snatch
1 overhead squat
2-3 wall walks or 2-6 mat lengths handstand walk
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar (10 sit-ups if competing tomorrow)
2nd: 10 single DB box step-overs (unweighted if competing tomorrow
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-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
+
For max static hold time in 15:00:
max hang from bar
max L-sit
200m run
+
5:00-10:00 coach-led mobility

Weightlifting tech + AMRAP + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 1 hang power snatch or clean from anywhere above the knees
sets 3-4: 1 hang power snatch or clean from just below the knees
sets 5-6: 1 hang power snatch or clean
+
3 rounds:
:90 strict deficit handstand push-ups or dual DB shoulder-to-overhead
:90 dual DB power cleans
:90 calories – your choice
:90 rest
*same pair of DBs for both movements, should be very difficult for at least 1 of the 2 movements
+
3 sets:
15 light band pull-aparts
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows

WGM AMRAPs

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
10:00 to build to slightly above working weight for the overhead squat or front squat, bar starts from the ground
+
5 sets for total reps:
3:00 of [3 overhead squats (or front squats) + 6 pull-ups (or 3 muscle-ups) + 12 calories]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility

Weightlifting + triplet

3 rounds as warm-up:
10 alternating single-arm Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every :90 for 15:00 (10 sets):
1 clean to overhead any way
+
AMRAP in 10:00:
5 handstand push-ups or burpees
10 calories
20 double-unders
10/20/40
15/30/60
and so on, adding 5/10/20 to the push/cals/DU, respectively
+
5:00-10:00 coach-led mobility

Weightlifting technique + other things

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
:30 Sorensen hold or Superman hold
:30 single-unders
+
Every :60 for 12:00 (12 sets):
1 jerk balance
1 split jerk
+
For time/completion:
400m run
400m single-arm Farmer’s walk – switch sides as needed but don’t put it down!
400m run
+
bis/tris!