Weightlifting tech + aerobic + accessory
3 rounds easy:
10 pvc passthroughs
5 pvc overhead squats
10 alternating toes touches from plank
+
Every :60 for 12:00:
1 clean pull
1 clean
1 jerk
+
15:00 @ continuous effort/movement:
350m row or equivalent
25′ forward bear crawl
25′ backward bear crawl
15 glute bridges
+
bis/tris!