Weightlifting + Open-y 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
+
12:00 to build to a challenging hang squat snatch or hang squat clean double
+
5 sets for reps @ sustainable effort:
2:00 of [4 pull-ups + 4 DB squat cleans + 24 double-unders]
:60 rest
*pick up where you left off each round
*challenging DB load
*4 CTB pull-ups or 2 bar muscle-ups if you’re proficient at either
+
5:00-10:00 coach-led mobility