Weightlifting + Open-y intervals
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a challenging hang power snatch or hang power clean single
+
5 sets for reps @ sustainable effort:
2:00 of [4 power cleans + 6 bar-facing burpees + 24 double-unders]
:60 rest
*pick up where you left off each round
*light/moderate power cleans, nothing above 115/75 today
+
5:00-10:00 coach-led mobility