Weightlifting tech + aerobic recovery

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :90 for 12:00 (8 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy today!
+
12:00 @ high effort:
1 x down & back length of gym Farmer’s walk
200m run or 250m row or 200m ski erg or 500m bike erg
2/200m
3/200m
and so on, adding 1 Farmer’s walk each round but keeping the run/row/ski/bike
+
bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
400m run
40 alternating DB snatches
40 burpees
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
2 unbroken strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 6:00:
3 front squats (from the ground, full squat counts as 1), tough but solid
6 toes-to-bar
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

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
+
3 rounds @ moderate effort w/15:00 cap:
2 big laps around the gym bear crawl or 5-15 mat lengths handstand walk (something that will take you roughly :60)
1000/800m row
+
5:00-10:00 coach-led mobility

Snatch positions + AMRAP

3 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: 3 hang power snatches from anywhere above the knees
sets 3-4: 3 hang power snatches from just below the knees
sets 5-6: 3 power snatches
+
4 rounds::
:60 strict deficit handstand push-ups or tough dual DB shoulder-to-overhead
:60 kettlebell swings, moderate/tough
:60 calories – your choice
:60 rest
+
3 sets:
8 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows

W, then G, and then WM

3 rounds as warm-up:
10 alternating toe touches from plank
2-3 box jumps w/emphasis on aggressive hip extension and soft landing
+
For load/reps/time on a running 30:00 clock:
00:00-10:00: build to a heavy overhead, front, or back squat single (your choice)
10:00-15:00: AMRAP bar muscle-ups or strict pronated pull-ups
15:00-20:00: rest
20:00-30:00: 400m run + 40 dual DB walking lunge steps w/DBs @ shoulders + 400m run
+
10:00 coach-led mobility