2 sets easy of (5 DB Cuban presses + 10m bear crawl + 5m crab walk + 5m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice – still coach led
+
Every 3:00 for 21:00 (7 sets of each):
3 cleans or 3 clean & jerks or 3 snatch @ 50-60% max
200m run @ 90% aerobic – easy sustainable
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.