P) Wrist stretches
A) Hang squat clean from paused at knee + Front squat x 3; Every 2:30 for 5 sets - 105, 105, 110, 110, 110
B) 15-20 sec single arm passive hang; 4 sets; rest 1 min b/t arms
C) Mixed modal - MAP7 - 8 mins @constant output per round:
- 30 jump rope singles
- 5 push-ups - full shoulder protraction at top
- 8 box jumps with step-down - 20"
3K row - MAP10 - HR 105-110bpm - get off every 500m and do 8-10 deep ring push-ups with full external rotation at top.
The mixed modal segment is fun. Feels like play.
Here it is: