Weightlifting tech + aerobic
3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 push jerk
1 split jerk
+
AMRAP in 15:00:
200m row
30 double-unders
400′ shuttle run (8 x 25′ out & back)
+
bis/tris!