Weightlifting + sprint 😬

3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
20:00 to build to a power snatch and/or power clean & jerk heavy single for the day
+
For time:
500m row
30 burpees w/lateral hop/step over the row
+
5:00-10:00 coach-led mobility

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/partner w/27:00 cap:
1500m row
100 single-arm DB thrusters
100 toes-to-bar
100 single DB box step-overs
1500m row
*partners trade off all work as desired w/only 1 working at a time
*same DB for thrusters & step-overs
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting + press/hinge/run

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:00 for 12:00 (6 sets):
1 power clean
1 shoulder-to-overhead
1 power clean
*build to tough, can drop & reset before 2nd clean
+
For time w/12:00 cap:
3 rounds of [5 wall walks + 10 tough dual DB power cleans]
800m run
OR
For time w/12:00 cap:
600m run
30 strict handstand push-ups
30 alternating DB snatches, 75/50+
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
3 wall walks
10-20 hollow arch swings (baby kips)
:30 hollow rock
6 YTWs
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
1 lap single-arm KB overhead carry
2 laps single-arm KB front rack carry
3 laps single-arm KB Farmer’s walk
40 double-unders
500m row or equivalent
+
5:00-10:00 coach-led mobility

Weightlifting tech + triplet + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 10:00 (5 sets):
1 squat clean + 1 thruster + 1 front squat
OR
1 squat snatch + 1 hang squat snatch + 1 overhead squat
+
3 rounds for time w/12:00 cap:
400m run
21 wall balls
12 pull-ups
+
3 sets not for time:
7-10/side band external rotations
7-10/side band internal rotations
10 scap push-ups

Snatch tech + press/hinge EMOM

3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
2-3 power snatches
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 strict handstand push-ups or 1-3 wall walks
2nd: 5-10 fast burpees (should take no more than :30 each round)
3rd: 15 unbroken kettlebell swings
+
5:00-10:00 coach-led mobility