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, have a plan/goal going in…
+
For time:
1000m row
OR
1000m ski erg
OR
2 mile Echo Bike
+
5:00-10:00 coach-led mobility