Hinge & press strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 burpee toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 5 snatch-grip deadlift, 31X1
2nd: 5 dual DB shoulder press – your choice standing/seated/Z
+
AMRAP in 7:00:
1 power clean, moderate up to 185/125
1 bar-facing burpee
2/2
3/3
and so on…
OR
AMRAP in 7:00:
3 power cleans, tough up to 185/125
3 shoulder-to-overheads
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility