Hinge/push/cyclical repeats + accessory work
3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 5 sets:
1 power clean
10-15 solid push-ups, 5-10 strict ring dips or strict handstand push-ups, or 2-4 mat lengths handstand walk
1 power clean
200m row or equivalent run/ski/bike
1 power clean
*goal is same as last week – move moderate/tough loads and accumulate quality gymnastics movements
+
3 sets not for time:
3-5/side single-arm DB external rotations
:10-:20/side top of side plank clamshell hold