10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]
A. Snatch (any variation) clusters, 5 x 1.1 moderate; :10 between singles, begin a set every 2:00
+
1 set:
max unbroken pull-ups (strict, kipping, CTB) – we’ll use this to determine training reps going forward, give full effort here…
+
AMRAP in 9:00:
9 DB man-makers (1 = L arm row + R arm row + power clean + thruster]
15 row calories
+
3 rounds not for time:
20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5 hollow-to-superman rolls
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