Pull/squat/cal intervals + accessory work
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just want the bar to feel lighter during the next piece…
+
5 sets for total reps:
:60 strict pull-ups
:60 squat cleans or squat snatches, heavy enough that singles are the smart way to go throughout
:60 calories
:60 rest
+
3 sets not for time:
30 band pull-aparts
:30 hollow hold
+
5:00-10:00 coach-led mobility