Weightlifting tech + triplet + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 12:00 (12 sets):
1 power clean & jerk
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extension, receiving footwork, front rack, hook-grip, split receiving footwork, etc.)
+
2 rounds for time w/12:00 cap:
500m row or 500m ski erg or 1000m bike erg
30 single-arm DB hang clean to overhead – switch arms every 5 reps
20 V ups
+
3 sets:
16 light bicep movement of choice
:30/side plank
OR
mobility work