Weightlifting tech & other things

10:00 @ very easy effort:
:30 wall sit
25 single-unders
200m row or 200m ski erg
+
Every :60 for 10 sets:
1 clean pull
1 hang power clean
1 split jerk
+
10:00 @ high effort:
2 wall walks
20 med ball Russian twists
200m row or 200m ski erg
+
bis/tris!

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00:
500m row
400m run
30 pull-ups
*partition as desired, trade off as desired w/only 1 partner working at a time
+
5:00-10:00 22.2 burpee standard practice
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
2-3 squat clean singles – drop from top & reset each rep
4-6/side 3-point DB rows
+
For time w/7:00 cap:
225 double-unders
45 thrusters, 115/75
*straight through
OR
For time w/7:00 cap:
225 double-unders
45 thrusters, light up to 95/65
*partition as desired to achieve fastest time
+
5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/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
+
15:00 for completion:
:30 handstand hold or :30 plank
1 lap around the gym bear hug carry
1 lap around the gym Farmer’s walk
+
5:00-10:00 coach-led mobility

Lifting + something Open-y + accessory work

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 10:00 (10 sets):
1 power clean, moderate/tough
+
AMRAP in 10:00:
5 deadlifts, light/moderate up to 185/135
10 bar-facing burpees
15 calories
+
5 sets:
6-8 alternating DB curl & press
:10-:15/side plank
OR
mobility work
*both if time allows

Squat & upper pull strength + intervals

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2-3 squats – your choice back/front/overhead
2-3 strict pronated pull-ups – weight or band-assist as needed to make 2-3 unbroken challenging
+
5 sets:
:90 of [18/15 row calories + 9 toes-to-bar + max double-unders in remaining time]
:90 rest
+
5:00-10:00 coach-led mobility