3 sets as warm-up:
4 band overhead squats, 2211
8 v-ups
16 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3131 – ugly tempo, be perfect
2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box if not…
+
AMRAP in 8:00:
8 1-arm DB hang clean & jerks
32 double-unders
+
5:00-10:00 mobility work – coach-led
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