15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Clean & jerk, 10:00 tech work – nothing above 65% max
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
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