MWG AMRAPs
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
10:00 to build to slightly above working weight for the squat clean or squat snatch
+
5 sets for total reps:
3:00 of [300m run + rounds in remaining time of (1 squat clean/snatch + 3 pull-ups/bar muscle-ups)]
:60 rest
*barbell load should be challenging but solid!
+
5:00-10:00 coach-led mobility