3 sets as warm-up: :30 bent hollow hold 10 alternating toe touches from plank 5/side single-leg prisoner good mornings + 15:00 to build to a challening clean or snatch single – not a true max today, just challenging w/solid tech, can be power or full + 5:00-10:00 prep for row/ski/bike – elevate breathing & HR,

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech *same/similar variation as last week + 20:00 @ easy