Weightlifting + chipper
3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
5 prisoner good mornings
20 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 split jerk
*continued emphasis on improved positions & speed, but if things feel good you can build to a heavy final set
+
For time w/a partner w/15:00 cap:
600m row
60 ground-to-overhead, moderate
600m row
*partners trade off every 300m row and every 10 ground-to-overhead (can use seperate loads, should each have a weight that allows for quick singles throughout)
+
5:00-10:00 coach-led mobility