10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch (bottom position is hang, not floor)]
Split jerk tech work – coach-led
A. Power clean, build to a tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every :60 for 25:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walk
2nd: 12 kettlebell swings, tough unbroken
3rd: :30 burpees @ high effort
4th: 18/12 row calories @ high effort
5th: rest
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