Weightlifting tech + couplets + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 power clean + 1 hang power clean from just below the knee
*can perform the complex w/snatches again, too
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
For total time:
7 wall walks
28/21 calories
2:00 rest
70 double-unders
7 wall walks
2:00 rest
28/21 calories
70 double-unders
+
3 sets:
10-12 alternating DB curl & press
:30 hollow hold or hollow rock
OR
mobility work