For completion as warm-up:
2:00 easy row/bike/run
+
3 sets:
4 toes-to-bar or hang leg raises
4/side 1-arm DB thrusters, 22X1
20 single-unders
Every 2:00 for 16:00 (4 sets of each):
1st: 1 squat clean (or 1 power clean + 1 front squat) + 2 alternating reverse lunges + 4 front squats
2nd: 6-8/side 1-arm bent-over DB row, 20X0
+
AMRAP in 8:00:
400m run
40 thrusters, up to 95/65
max double-unders in remaining time
5:00-10:00 mobility work – coach-led
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