3 sets as warm-up:
:10 passive hang from bar
:20 plank
:30 bottom of a squat – weight on heels, hip crease below the knees, neutral spine!
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground, 22X1
2nd: 2-3 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
+
AMRAP in 7:00:
7 power cleans, moderate up to 135/95
28 double-unders or 49 single-unders
+
5:00-10:00 coach-led mobility
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