Weightlifting tech + couplet + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 power clean
1 hang power clean from just below the knees
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extension, front rack, receiving footwork, hook-grip, etc.)
+
For time w/10:00 cap:
50 double-unders
25/20 calories – your choice
40 double-unders
25/20 calories
30 double-unders
25/20 calories
20 double-unders
25/20 calories
10 double-unders
+
3 sets:
10-20 light bicep movement of choice
:10-:20/side star plank
OR
mobility work