10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Double-under tech work – coach led
A. Halting clean-grip deadlift (pause just below knees on way up, :03 descent), 5 x 1 @ clean max; begin a rep every :60
B. Clean high pull, 5 x 1; begin a rep every :60
+
10:00 @ 80%:
3 power clean singles, moderate/tough weight
7 bar-facing burpees
200m run or .3 mile Assault Bike or 250m row
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