Weightlifting skill + aerobic + accessory
10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :90 for 15:00 (10 sets):
1 tall clean or tall snatch w/pause in the hole
1 tall clean or tall snatch (no pause in the hole)
+
10:00 @ moderate effort:
15 med ball sit-ups
20 walking lunges w/med ball held any way
250m row or run/bike/ski equivalent
+
bis/tris!