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 kettlebell snatch] Double-under tech work – coach led
3:00 steady of [1 power clean (start moderate and add a bit each set) + 10-30 double-unders or single-unders] :60 rest
3:00 Assault Bike or row @ 90% aerobic – steady, sustainable throughout
3:00 Assault Bike or row @ 90% aerobic
Post results to comments.