10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 passive hang from bar (1-arm if possible) + 3 wall walks]
Split jerk tech work – coach-led
A. Power clean & split jerk, 9 x 1 starting moderate and building a little if things feel great; begin a rep every :60
+
For reps:
3:00 of [20 row calories + max hand-release push-ups in remaining time]
:60 rest
3:00 of [20 row calories + max kettlebell swings in remaining time]
:60 rest
3:00 of [20 row calories + max burpees in remaining time]
+
3 sets not for time:
25m/side tough 1-arm Farmer’s walk
Post results to comments.