3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups
15:00 to build to a moderate/tough front squat double, get in very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
+
For time w/7:00 cap:
21 dual DB power cleans
21 dual DB shoulder-to-overhead
15 dual DB power cleans
21 dual DB shoulder-to-overhead
9 dual DB power cleans
OR
For time w/7:00 cap:
21 power cleans, 115/75
21 handstand push-ups
15 power cleans
21 handstand push-ups
9 power cleans
+
5:00-10:00 coach-led mobility
Post results to comments.