WGM intervals
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 5:00 for 6 sets:
1 squat clean
3-6 toes-to-bar OR 1-3 bar muscle-ups
400m row or equivalent bike/run/ski
3-6 toes-to-bar OR 1-3 bar muscle-ups
1 squat clean
*build in load as you go
*adjust loading/reps/distance to allow for :90-2:00 rest each interval
+
5:00-10:00 coach-led mobility