WGM (weightlifting/gymnastics/monostructural) intervals
3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
3 goblet squat curl to halos
+
Every 5:00 for 30:00 (6 sets):
2 squat cleans
max (-1) ubnroken strict pull-ups (band-assist to ensure at least 5 unbroken on first set)
400m row, 400m ski erg, .6 mile Echo Bike, 800m bike erg or 300m run
*build to a heavy on the barbell, keep the gymnastics solid throughout, and cyclical work @ easy pace
*should still have roughly 2:00 of rest each interval despite starting every 5:00, adjust monostructural distance according (can increase distance, as well)
+
5:00-10:00 coach-led mobility