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 sets:
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
:60 rest
3:00 Assault Bike or row @ 90% aerobic
:60 rest
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