3 sets as warm-up:
10 alternating hip internal rotation to tall split kneeling
:30 table hold
10:00 to build to a near-max standing broad jump or vertical jump – whichever you didn’t do last week OR if you have access to heavy loading build to a tough single power snatch or power clean (whichever you didn’t do last week)
+
Every :60 for 10:00 (10 sets):
6-8 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
6-8 sit-ups w/fingertips touching temples throughout
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3-5 sets:
3/side 3-way straight-leg raises w/:01 pause @ top of each position
:30/side plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back
notes: intentionally “easy” day, emphasize quality movement throughout and enjoy the lower intensity between Wed’s couplet and tomorrow’s Murph Prep… EMOM should leave plenty of rest each minute (at least :30, adjust reps to the low end of the range to ensure that happens)… 3-way raises will be pretty challenging for some, enjoy!