WGWMW intervals
3 rounds as warm-up:
10 alternating toe touches from plank
:05-:10/side single-arm hang from bar (or :10-:20 2-arm hang)
5 air squats w/alternating single-arm reach overhead
+
Every 5:00 for 30:00 (6 sets):
1 hang squat clean or 1 hang squat snatch
max (-1) ubnroken strict pull-ups (band-assist to ensure at least 5 unbroken on first set)
1 hang squat clean or 1 hang squat snatch
400m row, 400m ski erg, .6 mile Echo Bike, 800m bike erg
1 hang squat clean or 1 hang squat snatch
*build to a heavy on the barbell w/same weight for all reps within each set
*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