3 rounds as warm-up:
30 single-unders
:30 plank
10 alternating DB snatches
Every 2:00 for 16:00 (8 sets):
3 fast burpees
1 squat clean
*goal is same as last week – build to a moderate/tough single by the end of the 8 sets
+
AMRAP in 6:00:
6 thrusters – heaviest load you think might be doable unbroken for the first couple sets, barbell preferred but use DBs if front rack position limits your ability to load heavy
6/3 strict pull-ups – band only if absolutely necessary
+
5:00-10:00 mobility work – coach-led
Post results to comments.