3 sets as warm-up:
15m unweighted walking lunges
10 alternating toe touches from plank
15m bear crawl
:05-:10 chin-over-bar hold
8:00 split jerk tech work @ very light loads – emphasis on footwork during both split and recovery
+
2:00 rest
+
8:00 to build to a challenging (tough but not true max) clean-grip deadlift triple
+
4:00 rest
+
AMRAP in 8:00:
20 calories – your choice bike/row/ski
20 burpees
+
5:00-10:00 coach-led mobility