2:00 easy bike/row/ski
+
2 rounds:
3 slow & controlled inchworms
12 light goblet squats
:30 hollow hold
+
Every :90 for 15:00 (5 sets of each):
1st: 2 squat cleans (or 2 x 1 power clean + 1 front squat) + 2 front squats
2nd: 4-6/side 3-point DB rows, 20X0 – no hold @ the top this week
*moderate/tough loads you can move perfectly for both
+
For time w/12:00 cap:
30 toes-to-bar
45 air squats
120m heavy Farmer’s walk (4 x down & back on rig)
45 air squats
30 toes-to-bar
*sub anchored sit-ups for toes-to-bar if you think the TTBs won’t allow you to finish under the cap
+
5:00-10:00 coach-led mobility