Weightlifting & press strength + couplet
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
2 power snatches – moderate & solid
4-8 dual DB bench press
+
2 rounds for time 10:00 cap:
400m run or bike/row/ski erg equivalent
40 alternating DB snatches, light up to 50/35
+
3-5 sets:
8-12 band curls
8-12 band tricep pressdowns
OR
mobility work
*both if time allows