Weightlifting tech + other easy things
3 rounds as warm-up:
:30 bottom of squat hold
:30 table hold
15 light Russian kettlebell swings
+
Every :90 for 12:00 (8 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*moderate & crisp
+
18:00 @ easily sustainable effort:
500m ski erg or 1000m bike erg or .7 mile Echo Bike or 400m run or 500m row
20 hollow rocks (forward & back = 1)
100 single-unders
+
bis/tris!