Weightlifting tech + triplet + accessory
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 10:00 (5 sets):
2 snatch pulls or clean pulls
2 power snatches or power cleans
*moderate loads
*snatch if you cleaned Monday, clean if you snatched Monday, your choice if you weren’t here
+
3 rounds for time w/12:00 cap:
75 double-unders
15 dual DB deadlifts
9 dual DB shoulder-to-overhead
*same DBs for both movements, should be heavy for the s2o
OR
3 rounds for time w/12:00 cap:
75 double-unders
15 deadlifts, 225/155
6 mat lengths handstand walk (3 mats out & back)
+
3 sets not for time:
10/side band external rotations
10/side band internal rotations
:20 supine plank