Weightlifting skill + other things
10:00 @ very easy effort as warm-up:
20 single-unders
20 calories
4 alternating light Turkish get-ups
+
Every :60 for 10:00 (10 sets):
1 light/moderate hang power clean or hang power snatch w/:01 pauses just below knees & at catch before standing up, empty bar – goal is proper positions @ knees, hip contact, & solid catch position (in that order)
+
10:00 @ easy/moderate effort:
500m row (or ski/bike equivalent) + :60 med ball or bear hug hold
+
bis/tris/abs of choice