Weightlifting tech + aerobic recovery
5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand
30 single-unders
+
Every :90 for 12:00 (8 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
+
16:00 easy:
16 row calories
16 mat lengths bear crawl (8 out & back)
64 single-unders
+
bis/tris!