WGM (weightlifting, gymnastics, monostructural) intervals
3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
5 slow prisoner Kang squats
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Every 6:00 for 30:00 (5 sets):
3 hang power snatches
6-15 perfect push-ups or 2-6 mat lengths handstand walk
500m row, 500m ski erg, .8 mile Echo Bike, 1000m bike erg or 400m run
*build to a heavy on the barbell, keep the gymnastics solid throughout, and cyclical work @ easy pace
*should have at least 2:00 recovery each set, adjust loading/reps/distance accordingly
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5:00-10:00 coach-led mobility