2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led
+
Every 3:00 for 24:00 (8 sets):
2 cleans or 2 clean & jerks or 2 snatches @ 50-70% max – any variation (squat/power, from floor or hang)
15m bear crawl, slow & controlled
200m easy run
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.