Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*can build to tough as long as footwork & mechanics are sound, otherwise stick to moderate loads and emphasize quality
+
5 rounds for time:
12 deadlifts, light/moderate up to 155/105
8 bar-facing burpees
+
5:00-10:00 coach-led mobility
Post results to comments.