Weightlifting + intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
5-4-3-2-1 hang clean pulls from :01 pause just below the knees – emphasis on vertical shins when paused followed by aggressive acceleration and speed @ the hips
+
5 sets for reps:
2:00 of [10 light/moderate deadlifts + 400′ shuttle run (6 x 25′ out & back) + max double-unders in remaining time]
:60 rest
+
3 sets:
12 alternating dual DB curls
24 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows