Weightlifting tech + row/lunge + accessory
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
1 squat clean
+
3 rounds for time w/12:00 cap:
450m row or ski erg
30m (across the gym & back) walking lunges w/dual DBs @ shoulders, heavy
OR
3 rounds for time w/12:00 cap:
450m row or ski erg
15m (across the gym) walking lunges w/dual DBs overhead, heavy
+
2 sets not for time:
8-10 light dual DB Cuban presses
:30-:60 bent hollow hold