Weightlifting tech + aerobic recovery
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
+
2 sets:
3:00 bike
3:00 row
3:00 of [10 lateral box step-overs + 20 hollow rocks (each direction = 1) + 40 single-unders]
+
bis/tris!