On a running 60:00 clock:
@ 05: 10:00 very easy of 1/side light & slow Turkish get-up w/windmill @ top + 3 strict pull-ups/ring rows + :30 bent-hollow hold or rock
@ 20: every :60 for 20:00 (10 sets of each):
1st: 1 tall power clean + 1 hang power clean from above the knees + 1 hang power clean from just below the knees, empty bar or very light throughout
2nd: 10-15 double-unders or :10 double-under practice/tech work
@ 45: max distance single-arm plate pinch carry – you pick the arm & weight (likely 35/25), down & back length of rig, use a single new/smooth plate and hold without wrapping fingers around any raised surfaces
OR
At home:
30:00-60:00 easy hike/walk outdoors and/or yoga/mobility work of choice
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