15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led

A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60 rest
A2. DB push press, 3 x 5-8, 21X1; :60 rest
+
4 sets for reps:
3:00 of [200m run + max rounds in remaining time of 10 sit-ups + 10 hand-release push-ups or strict ring dips if proficient]
:60 rest
+
Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry

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