3 sets as warm-up:
15m unweighted walking lunges
:15-:30 hollow rock
15m bear crawl
:05-:10 chin-over-bar hold
8:00 split jerk tech work – same idea as last week, keep it light and crisp while working perfect footwork & recovery
+
2:00 rest
+
8:00 to build to a challenging (tough but not true max) front squat triple
+
4:00 rest
+
AMRAP in 8:00:
20 toes-to-bar or 20 med ball sit-ups (ball touches ground in front of feet and overhead each rep)
20 wall balls
+
5:00-10:00 coach-led mobility