Weightlifting tech + aerobic recovery
5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank
30 single-unders
+
Every :60 for 10:00 (10 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
20:00 @ sustainable effort:
movement 1
movement 2
movement 3
*select any 3 from the following and cycle through for 20:00 – 400m run, 500m row, 400m ski erg, .7 mile Echo Bike, 1000m bike erg, 100 single-unders, 1 lap around the gym bear crawl
+
bis/tris!