On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 40 single-unders + 10 calories (your choice) + 5/side light & slow windmills
@ 20: every :60 for 10 sets: 1 empty bar hang snatch – emphasis on solid hang position, hip extension, and catch mechanics (in that order)
@ 35: 10:00 @ high effort w/a partner: 250m row while partner holds dual KB front rack or heavy med ball bear hug (can only row while partner holds)
@ 50: 15m bear crawl w/LAX ball on low back – first to cross the line without losing the ball wins…
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