Weightlifting tech + aerobic + accessory
10:00 @ very easy effort:
1/side slow Turkish get-up + windmill
:30 superman or Sorenson hold
50 single-unders
+
Every :60 for 12:00 (12 sets):
1 jerk balance
1 split jerk
+
3 rounds for time w/12:00 cap:
400m run
500m row
+
bis/tris!