3 sets as warm-up:
15m unweighted walk lunges
10 alternating toe touches from plank
15m bear crawl
:05-:10 chin-over-bar hold
Every 2:00 for 16:00 (4 sets of each):
1st: 1 squat clean (or 1 power clean + 1 front squat) + 1 pause front squat, 22X1 + 3 front squats, 10X1
2nd: 8-10 alternating DB rows from plank w/:01 pause @ top each rep
*moderate/tough loads you can move perfectly for both
+
3 sets:
:60 strict pull-ups – band assist as needed to allow @ least 10+ reps within the minute
:60 air squats, 1010 – so each rep should take exactly :02, goal is an unbroken 30 reps in the minute
:30 toes-to-bar
:30 air squats, 1010 again
:60 rest
5:00-10:00 coach-led mobility