3 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
:10-:20 handstand hold or 1 slow wall walk
10 Russian kettlebell swings
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, all loads moderate for the reps w/perfect clean mechanics
5-10 scap push-ups
+
Every :60 for 10:00 (10 sets):
15 double-unders
3 touch-and-go power cleans
*intent is to get all work done in no more than :30, if double-under proficiency doesn’t allow for that, cut the reps
+
5:00-10:00 mobility work – coach-led
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