W, then G, and then M
2 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
4 standing broad jumps – sub-max, but build in effort as you go
+
On a running 30:00 clock:
00:00-10:00: build to a heavy power clean or power snatch single
10:00-15:00: AMRAP bar-facing burpees
15:00-20:00: rest
20:00-30:00: 1200m run (3 x 200m out & back)
+
5:00-10:00 coach-led mobility