Weightlifting strength + triplets
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
12:00 to build to a heavy clean (your choice power/full) – can be a max if feeling good
+
AMRAP in 12:00:
2 wall walks
12 alternating DB snatches
2 wall walks
24 double-unders
OR
AMRAP in 12:00:
2 power snatches, 135/85
6 strict handstand push-ups
2 power snatches
24 double-unders
+
5:00-10:00 coach-led mobility work