Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
800m run
60 air squats
40 pull-ups
*partners trade off every 200m run, 15 air squats, and 10 pull-ups
+
bis/tris/abs of choice or easy walk cool-down

Pull strength + press/hinge couplet

3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
10 alternating toe touches from plank
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Every 2:30 for 15:00 (6 sets):
3 clean-grip deadlifts, 31X1
OR
3 snatch-grip deadlifts, 31X1
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3 roudns for time w/10:00 cap:
25 bar-facing urpees
25 moderate/tough kettlebell swings
OR
2-4-6-8-10-12 for time w/10:00 cap:
Mat lengths handstand walk (1 out & back, 2 out & back, and so on…)
Power cleans, 185/125
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5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
10-20 alternating KB/DB pull throughs
10-20 hollow arch swings (baby kips)
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Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – singles/doubles/triples, forward/backward, single-leg?
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18:00 @ easily sustainable effort:
30m bear crawl
60m tough Farmer’s walk
30m bear crawl
500m row or 500m ski erg or .8 mile Echo Bike or 1000m bike erg or 400m jog (something you didn’t do yesterday)
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5:00-10:00 coach-led mobility

WGWMW intervals

3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
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Every 5:00 for 30:00 (6 sets):
1 hang squat clean or 1 hang squat snatch
max (-1) ubnroken strict pull-ups (band-assist to ensure at least 5 unbroken on first set)
1 hang squat clean or 1 hang squat snatch
400m row, 400m ski erg, .6 mile Echo Bike, 800m bike erg
1 hang squat clean or 1 hang squat snatch
*build to a heavy on the barbell w/same weight for all reps within each set
*should still have roughly 2:00 of rest each interval despite starting every 5:00, adjust monostructural distance according (can increase distance, as well)
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5:00-10:00 coach-led mobility

Hinge & overhead strength + partner couplet

3 rounds as warm-up:
15-30 single- or double-unders
10 alternating single-leg prisoner good mornings
2-3 wall walks
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Every 2:00 for 14:00 (7 sets):
1 power clean
1 push press
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For time w/a partner:
1000m run
100 DB snatches, heavy!
*partners trade off every 200m & 20 DB snatches (so one partner will complete 600m & 40 DB snatches while the other will complete 400m & 60 DB snatches – choose wisely!)
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5:00-10:00 coach-led mobility

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
10 pvc passthroughs
5 pvc overhead squats
5 scap pull-ups or strict pull-ups
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Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1
3-4/side 3-point DB rows, 20X0
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AMRAP in 7:00:
14 toes-to-bar
14 dual DB walking lunges w/heavy DBs @ shoulders/sides/overhead OR alternating pistols
*pick a tough single-leg variation that will slow you down a bit
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5:00-10:00 coach-led mobility