2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 20:00 (10 sets of each):
1st: 1 clean & jerk OR clean OR jerk OR snatch @ 60-70% of max – no misses
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
4 sets @ 90% aerobic – easily sustainable:
5:00-10:00 mobility work – coach-led
Post work & results to comments.