Press/hinge/cal AMRAP + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner good mornings + 5:00 to build to a moderate power clean or power snatch single for the day – nothing maximal, just want the bar to feel a bit lighter during the next piece…

Back squat & pull stength + squat/pull couplet EMOM 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 10 alternating toe touches from plank :10-:20 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 3 back squats, 20X1 – building to a tough final set 2nd: 1-2 strict