2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
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6 sets @ 90% aerobic – easily sustainable, goal is same time each set:
200m run
:60 rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.