3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side single-leg single-arm DB Romanian deadlifts
:15/side plank
Every :90 for 12:00 (4 sets of each):
1st: 1 clean lift-off (deadlift to just below knees & pause for :03 before returning to floor) + 1 clean pull w/:03 pause below knees + 2 clean pulls (no pauses)
2nd: 4/side 1-arm DB floor press from glute bridge, 30X0
+
3 rounds for steady reps (movement quality is more important than speed today):
3:00 of (5 power cleans + 5 handstand push-ups or 10 push-ups + 10 air squats)
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.