3 sets as warm-up:
5 inchworms
5/side light 1-arm DB upright rows
20 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 2 power clean singles, moderate/tough loads
2nd: 5/side plank rotations
+
3 rounds for time w/10:00 cap:
45 double-unders
21 hand-release push-ups
12 deadlifts, light/moderate up to 185/125 – should be achievable unbroken
+
5:00-10:00 coach-led mobility work
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