Weightlifting strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:00 for 14:00 (7 sets):
1 power clean
1 shoulder-to-overhead any way
1 power clean
*can drop & reset before the 2nd clean
+
AMRAP in 10:00:
2-4-6-8… deadlifts
2-4-6-8… bar-facing burpees
10 calories – your choice row/bike/ski erg
*so 2/2/10, 4/4/10, 6/6/10, and so on…
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 12:00 (12 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
AMRAP in 16:00:
200′ shuttle run
50′ Farmer’s walk
5 burpees
+
bis/tris!

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
4 pull-ups (CTB if proficient)
8 wall balls
24 doube-unders
*partners trade out completed full rounds
+
bis/tris/abs of choice or easy walk cool-down

Hinge & static press strength + Open-y couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, touch-and-go w/controlled descent for the multi-rep sets
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
7 rounds for time w/7:00 cap:
6 dual DB deadlifts
5 dual DB hang power cleans
4 dual DB shoulder-to-overhead
*moderate/tough loading as close to 50/35/hand and you can get
OR
AMRAP in 7:00:
1 power clean, 184/125
2 handstand push-ups – strict if fairly efficient
2/4
3/6
and so on…
+
5:00-10:00 coach-led mobility

Squat & scap strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 scap pull-ups or hollow-arch swings
+
Every 3:00 for 15:00 (5 sets):
3 front or overhead squats – your choice
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold or 1-2 pull-overs
+
AMRAP in 8:00:
25 toes-to-bar
50′ single-arm DB overhead walking lunges
50/40 calories
50′ single-arm DB overhead walking lunges
max in remaining time toes-to-bar
+
3 sets:
12 band pull-aparts
6/side plank clamshells
OR
mobility work