Weightlifting + WG 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
+
12:00 to build to a challenging hang power snatch or hang power clean double
+
5 sets for reps @ sustainable effort:
:60 wall walks
:60 of [1 deadlift + 1 power clean + 1 hang power clean]
:60 rest
*tough load w/your choice DB or barbell for the clean & lunge complex
+
5:00-10:00 coach-led mobility