3 rounds as warm-up w/empty bar:
5-7 bent-over rows
5-7 hang power cleans
5-7 front squats
5-7 shoulder-to-overhead
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Every 4:00 for 24:00 (6 sets):
2 front squats (can go from rack) or 2 touch-and-go squat cleans
.3 mile bike or 200m row or 200m ski erg @ 90-95% effort (save something for the intervals)
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3 sets for total reps:
:30 calories – your choice bike/row/ski
:30 rest
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5:00-10:00 coach-led mobility work