WGM intervals
2-3 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 6:00 for 30:00 (5 sets):
5 hang squat cleans or 5 hang squat snatches
10 toes-to-bar
20-40 double-unders
400m row or bike/ski/run equivalent
*build to a heavy on the barbell w/same weight for all reps within each set
*should still have 2:00+ rest each interval, adjust monostructural distance according (can increase distance as well if you’re getting through everything quickly)
+
5:00-10:00 coach-led mobility