Weightlifting tech + other things
10:00 @ very easy effort:
20 calories
20 alternating prisoner tall kneeling to standing
20 double-unders or 40 single-unders
+
Every :60 for 10 sets:
1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery (in that order, address the earliest issue)
+
3 rounds @ high effort
300m row
2 lengths down & back heavy carry (Farmer’s, med ball, bag, etc., your choice)
1 length down & back bear crawl
+
abs/bis/tris of choice