5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
+
A. Squat clean clusters, 3 x 1.1.1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 9-12/side, no tempo as heavy as possible; :45 between sides
+
10:00 @ 70% – save the intensity for the prowler:
10 strict pull-ups
5/side 1-arm KB front rack squat, goal is 70/53
10 kettlebell swings, same KB you use for squats
40 double-unders, unbroken more important than total rounds completed
+
3 sets:
:30 prowler sprint outside
4:30 walk rest
Post results to comments.