Dynamic mobility work – coach-led

AMRAP in 21:00 in teams of 3:
70 dual DB squats
70 pull-ups
70 calories – your choice row/ski/bike
*split all work as desired w/only 1 teammate working at a time
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4 sets not for time:
16/side single-arm band press downs
16 med ball Russian twists
16 dual DB curls

Post result to comments.

3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms

Every :60 for 14:00 (7 sets of each):
1st: 1 hang power clean or 1 hang power snatch
2nd: 1 slow & controlled wall walk (try to take :05 up, hold, :05 back down)
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AMRAP in 7:00:
3 hang power cleans or hang power snatches, up to 135/95 or 95/65
3 push-ups
6 hang power cleans/snatches
6 push-ups
9 hang power cleans/snatch
9 push-ups
And so on, adding 3 to each movements each round
OR
AMRAP in 7:00:
3 hang power cleans or hang power snatches, up to 185/125 or 135/95
3 handstand push-ups
3 hang power cleans/snatches
6 handstand push-ups
3 hang power cleans/snatches
9 handstand push-ups
And so on, adding 3 to the handstand push-ups but maintaining 3s for the cleans/snatches
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5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar

Every :60 for 10:00 (5 sets of each):
1st: 10 controlled kips (hollow-to-arch)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
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20:00 @ 65-75% effort – steady throughout:
15m walking lunge
15m bear crawl
15 calories – your choice, can mix & match
15m walking lunge
15m bear crawl
15 dual DB curls
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
:30 relaxed hang from bar
3 x (1 prisoner air squat + 1/side prisoner alternating forward lunges + 1/side prisoner alternating reverse lunges)

10:00 to build to a challenging squat clean for the day
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AMRAP in 5:00:
1 squat clean
2 alternating front rack reverse lunges
1 front squat
*select a challenging load that still allows for roughly 10 rounds w/solid mechanics throughout (particularly on the lunges), should feel more like a grind than a tough breathing piece
+
Every :60 for 10:00 (5 sets of each):
1st: 4-6 L-arm 3-point DB rows, 20X1
2nd: 4-6 R-arm 3-point DB rows, 20X1
+
5:00-10:00 coach-led mobility

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2-3 rounds as warm-up:
15m slow crawl forward
15m slow crawl backward
5/side single-leg KB Romanian deadlift to knee raises – light, slow, and controlled

Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6/side 1-arm DB shoulder presses w/:01 pause overhead
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4 rounds for total pushing reps:
2:00 of (300/250m row + max in remaining time of single-arm DB shoulder to overhead)
2:00 rest
*pick a heavy DB, and switch arms as desired with the intent of keeping things relatively even side-to-side across the 4 total rounds
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5:00-10:00 mobility work – coach-led

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3 rounds easy:
10 band passthroughs
5 air Kang squats
5 scap pull-ups

Every 3:00 for 5 sets:
2 back squats – build to tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, more passthroughs if overhead mobility is a limiter, dead hang to inverted, etc.)
+
For time w/10:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
+
5:00-10:00 coach-led mobility

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