Weightlifting + sprint 😬
3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
20:00 to build to a power snatch and/or power clean & jerk heavy single for the day
+
For time:
500m row
30 burpees w/lateral hop/step over the row
+
5:00-10:00 coach-led mobility