Weightlifting tech + triplet
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
2 squat cleans
*moderate loads
+
3 rounds for time w/12:00 cap:
400m run (or 400m row or .5 mile bike if raining)
21 light thrusters
12 toes-to-bar
*thrusters should be able to be completed unbroken at least when fresh, no heavier than 75/55 today but even empty bar works!
+
2 sets not for time:
15/side band external rotations
15/side band internal rotations
:30 supine plank