2 sets as warm-up:
10-15 row or ski calories
10-20 single- or double-unders
15m unweighted walking lunges
5:00-10:00 squat clean prep, building to the heaviest weight you are confident you will get to in 19.2, get in a few toes-to-bar along the way
+
8:00 to complete:
25 toes-to-bar
50 double-unders
15 squat cleans, 135/85
25 toes-to-bar
50 double-unders
13 squat cleans, 185/115
If completed in under 8:00, you now have until 12:00 to complete:
25 toes-to-bar
50 double-unders
11 squat cleans, 225/145
If completed in under 12:00, you now have until 16:00 to complete:
25 toes-to-bar
50 double-unders
9 squat cleans, 275/175
If completed in under 16:00, you now have until 20:00 to complete:
25 toes-to-bar
50 double-unders
7 squat cleans, 315/205
If complete in under 20:00, congratulations, you are one the fittest humans to ever live!
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5:00-10:00 coach-led mobility
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