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
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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
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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
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3 sets:
12 band pull-aparts
6/side plank clamshells
OR
mobility work

Press strength + triplet

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
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12:00 to build to a shoulder press or close-grip bench press max
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For time w/12:00 cap:
12 deadlifts
18 bar-facing burpees
24 calories – your choice row/bike/ski erg
18 deadlifts
27 bar-facing burpees
36 calories
*moderate/tough on the barbell, something you wouldn’t want to do unbroken for 12
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5:00-10:00 coach-led mobility

Squat & pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
3 hang squat cleans from anywhere above the knees
5-7/side 3-point DB rows
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AMRAP in 9:00:
9 pull-ups (CTB if proficient enough to do quick singles)
150′ shuttle run (3 x 25′ out & back)
21 air squats
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5:00-10:00 coach-led mobility

Weightlifting tech + other things

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
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Every :60 for 12:00:
1 snatch balance w/pause in hole
1 snatch balance (no pause)
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18:00 @ sustainable pace/effort:
18 calories – your choice bike/row/ski
150′ Farmer’s walk (3 x 25′ out & back)
12 push-ups
+
bis/tris!

Partner comp!

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Pre-comp EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every :60 for 32:00 (8 sets of each):
1st: 3 front squats
2nd: 6-9 ring rows or bent-over DB/KB rows
3rd: 6-9 push-ups
4th: :30 calories – your choice bike/row/ski erg
*keep things light & on the low end of the reps if you’re competing tomorrow!
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5:00-10:00 coach-led mobility