10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side 1-arm Russian kettlebell swing]
Split jerk tech work – coach-led
A. Power clean, 10 x 1 starting moderate and building just a bit to end tough; begin a rep every :60
+
Every :60 for 24:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walks
2nd: 5/side kettlebell snatch
3rd: :30 front leaning rest on ground or rings
4th: 12/9 row calories @ high effort
Post results to comments.