Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean & jerk, 10:00 practice – most will go EMOM style @ moderate loads, if you’re proficient in the lift then you have the option of building to something tough for the day
+
Every :60 for 8:00 (4 sets of each):
1st: 4-5 Pendlay rows, 20X0
2nd: :30 perfect push-ups
+
For total reps:
:60 burpees
:60 rest
:60 row calories
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility work
Post results to comments.