3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light jerk tech work, just a few reps every :60
+
Every :90 for 15:00 (5 sets of each):
1st: 1 clean pull + 1 power clean + 1 hang power clean from just below the knees
2nd: 3-4/side single-arm DB Z press
OR
Every 3:00 for 15:00 (5 sets):
1 power clean & split jerk
*build to a challenging final set
+
For time w/10:00 cap:
5 Devil’s presses
10 DB power cleans
15 DB deadlifts
200m DB Farmer’s walk
15 DB deadlifts
10 DB power cleans
5 Devil’s presses
+
5:00-10:00 coach-led mobility
notes: clean & jerk for the strength work only if you’re already proficient overhead, otherwise the greater long-term benefit will always come from the complex/Z press pairing