2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 30:00 (10 sets of each):
1st: 2 cleans or 2 clean & jerks or 2 snatches @ 60-70% max
2nd: :10-:20 gymnastics skill practice – work on kips, holds for handstands or pistols, etc., all easily repeatable and non-fatiguing
3rd: :30 easy row – conversational pace, feet out of straps, start @ damper on 10 and reduce by 1 each round
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.