Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 15:00 (10 sets):
1 power clean
1 push press
1 push jerk
1 split jerk
*keep loads light/moderate and emphasis quality footwork/movement/positions, feel the difference between the 3 shoulder-to-overhead variations
+
AMRAP in 8:00:
24 double-unders
12 push-ups
24 double-unders
6 DB deadlifts
6 DB power cleans
*same load for both DB movements, should be challenging for the power cleans
+
5:00-10:00 coach-led mobility
Post results to comments.