2 rounds steady as warm-up of [:10 chin-over bar hold + 15 air squats w/pause in the hole + 200m jog or :60 easy bike]
Every :90 for 15:00 (5 sets):
1st: 2 1&1/4 front squats
2nd: 4-6 bent-over DB rows, 2112 – be strict on the tempo!
+
3 rounds for reps:
:60 DB hang squat cleans, moderate
:30 rest
:60 sit-ups, feet anchored under DBs and fingers at sides of head throughout
:30 rest
:60 double-unders
:30 rest
+
5:00-10:00 mobility work – coach-led
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