Partner chipper

10:00 dynamic mobility work – coach-led
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For time w/partner w/27:00 cap:
1200m run or 90 calories
100 single-arm DB snatches
300 double-unders
100 single-arm DB hang clean-to-overhead
1200m run or 90 calories
*partners trade off all work as desired w/only 1 working at a time
*same DB for snatches & hc&j
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bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
7 pvc passthroughs
7 pvc overhead squats
7 pvc good mornings
:30 relaxed hang from bar
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Every 2:30 for 15:00 (6 sets):
1 squat clean
1 hang squat clean
1 front squat
*build to tough
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For time w/9:00 cap:
900m row or ski erg or 1800m bike erg
60 wall balls
30 pull-ups
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5:00-10:00 coach-led mobility

Skill work + aerobic 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
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 @ continuous, sustainable effort:
12-24 mat lengths bear crawl or 6-12 mat lengths handstand walk
30-60 double-unders
200m single-arm DB/KB overhead carry, switch sides as needed but don’t put down the load
400m row or equivalent
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5:00-10:00 coach-led mobility

Snatch tech + triplet + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
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Every 2:00 for 10:00 (5 sets):
1 snatch-grip deadlift
1 snatch pull
1 power snatch
*moderate loads according to the PS (so 1st 2 might feel light)
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3 rounds for time w/12:00 cap:
400m run
21 kettlebell swings
12 burpees
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3 sets not for time:
8-12/side band external rotations
8-12/side band internal rotations
12 scap push-ups

Back squat & pull strength + EMOM

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 1 & 1/4 pvc back squats
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Every 3:00 for 15:00 (5 sets):
2 1 & 1/4 back squats
2 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
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Every :60 for 15:00 (5 sets of each):
1st: 3-9 pull-ups or 3-6 muscle-ups
2nd: 15 sit-ups or 6-9 toes-to-bar (only opt for TTBs on this one if you did muscle-ups for the 1st AND you are highly proficient at both moves)
3rd: 10 DB box step-ups, single DB held anywhere
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5:00-10:00 coach-led mobility